January 17, 2019 – Strength & Conditioning Programme

January 17, 2019 – Strength & Conditioning Programme


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. Alternating Sets: Bar Dip, Weighted Strict Chest-to-Bar Supinated Pull-Up

3 sets of:
A1. 6 Bar Dips (3010 tempo)Rest 1 minuteA2. 4-6 Weighted Strict Chest-to-Bar Supinated Pull-Ups (3010 tempo)– If you cannot complete strict V-bar dip x 5 reps, perfrom flat lying DB press 3 x 8 (3010) @ mod-heavy across. Rather than doing banded dips, we need to build more basic horizontal pressing strength first before we earn the dip movement. We will be moving to eccentric dips in week 3.
– If unable to perform strict CTB pullups, perform strict chin over bar pullups
– If you cannot perform strict pullup x 2 reps, perform eccentric pullups
Rest 1 minute

B. 20 minute EMOM of Rowing, Farmers Walks, Push-Ups, and more

Every 1 minute for 20 minutes (5 rounds):
Minute 1
Row for 40 seconds
Minute 2
Farmers Walk 100 feet
6-10 Push-Ups
Minute 3
Assault Bike for 40 seconds
Minute 4
2 Wall Walks
12 Overhead Walking Plate Lunge Steps

– 100ft Farmers carry OR 30secs of carrying

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