January 10, 2019 – Strength & Conditioning Programme

January 10, 2019 – Strength & Conditioning Programme

Fitness

Warm Up

A1. Double arm hanging lat stretch 2 x 20s (pronated + supinated). https://www.youtube.com/watch?v=16sLRdXA5Ik
A2. Supine PVC / Barbell overhead stretch and pull. Pronated grip. 2 x 5 – https://www.youtube.com/watch?v=tgvH6ZhujIs
A3. PVC or DB lat / tricep insertion stretch on bench 2 x 20-30s hold (inhale into flexion, exhale into extension) https://www.youtube.com/watch?v=xV9Z7q4eeCI
B. 1/2 kneeling frog adductor stretch with rotation and reach 2 x 6-8 per arm- https://www.youtube.com/watch?v=ShyTmZZf-Cs
C. Ido Squat routine 2.0 – 1 cycle through – https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

A. Kettlebell Front Rack Step-Up 3 x 10-12

Kettlebell Front Rack Step-Up
– 3 sets of 10-12 reps
Rest 1 minute between sets

– Set box to just below knee height
– Control tempo down to floor @2010

B. Alternating Sets: Dumbbell Flat Bench Press, 4 Supinated Pull-Ups + 6 Ring Rows

4 sets, starting a set every 60 seconds, of:
B1. 6-8 Dumbbell Flat Bench Presses (3010 tempo)B2. 4 Supinated Pull-Ups + 6 Ring Rows– moderate loads across
– Perform 2-4 supinated pullup @3010 + 6 ring rows @3010 in same minute.
– If unable to perform 4 strict pullups, add a light band. Stick to tempo
– Move with quality and intent. Don't rush through
– DB overhead carry, looking to stack arm in good position. Select challenging load which allows you to perform UB each set
– KB suitcase carry, KB not allowed to touch the body here. Select challenging load which allows you to perform UB each set
– Use same DB for Bent over rows and overhead carry. Perform with controlled tempo

C.

As Many Rounds and Reps as possible in 10 minutes:
12/8 Push-Ups
Suitcase Carry 50 feet
Single-Arm Dumbbell Overhead Carry 50 feet
8 Dumbbell One-Arm Bent-Over Rows

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