January 24, 2019 – Strength & Conditioning Programme

January 24, 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. 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 decline lying DB press (foot of bench elevated by 6-8 inches) 3 x 8 (3010) @ increase load across from last week. We will be moving to eccentric dips in week 4
– If you cannot perform strict CTB pullup, perform strict chin over bar pullup
– If you cannot perform strict pullup x 2, perform eccentric progressions
Rest 1 minute

B.

Every 1 minute for 20 minutes (5 rounds):
Minute 1
Row for 40 seconds
Minute 2
6-10 Push-Ups
Farmers Walk 100 feet
Minute 3
Assault Bike for 40 seconds
Minute 4
14-16 Front-Racked Double Kettlebell Reverse Lunge Steps

– 100ft Farmers carry OR 30secs of carrying

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