January 3, 2019 – Strength & Conditioning Programme

January 3, 2019 – Strength & Conditioning Programme

Fitness

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 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. 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

C.

4 Rounds for Time:
8 Dumbbell Ground to Overheads
6 Burpee Box Jumps 24/20 inches
14/10 Calories of Rowing

Complete 3-4 sets in a 15 minute window with a partner
– P1 work, P2 rest
– If no partner, Rest = Work
– Challenging load for DB ground to overhead
– This should be HARD, but not quite all out (9/10)
– Goal is to compelte work in the same time each round

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