June 13, 2019 – Strength & Conditioning Programme

June 13, 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.

Shoulder Press (21X1 tempo)
– 4 sets of 5 reps
Rest as needed

– 8mins to build to a tough set of 5 for the day
– Rest longer as weight increases

B.

6 Dumbbell Deadlifts + 8 Dumbbell Hang Power Cleans + 10 Alternating Dumbbell Front-Racked Lunge Steps
– 3 sets of
Rest 90 seconds between sets

– Can keep moderate across, or build to a tough complex based on feel.

C.

Every 2 minute for 10 minutes (5 rounds):
8 Kettlebell Swings
6 Burpees
Assault Bike for 10/15 seconds

– Females 15s per set. Males 10s
– Heavy KBS!
– Burpees @AFAP
– Assault Bike @100%

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