June 27, 2019 – Strength & Conditioning Programme

June 27, 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: Sumo Kettlebell Deadlift, Dumbbell Incline Bench Press, Ring Row

4 sets, starting a set every 60 seconds, of:
A1. 10 Sumo Kettlebell Deadlifts (3121 tempo)– Use 2 kettlebells
– Can hold neutral or pronated
– Increase loads from last week!
A2. 8-10 Dumbbell Incline Bench Presses (3010 tempo)– Increase loads from last week!A3. 8-10 Ring Rows (3010 tempo)– Adhere to tempo on all movements

– Use a towel around a ring
– https://www.youtube.com/watch?v=FfNfnikuGkE

B.

Every 2 minute for 16 minutes (4 rounds):
Minutes 1 – 2
10 Dual Dumbbell Power Cleans
Assault Bike for 12/15 seconds
Minutes 3 – 4
6 Burpee Box Jumps 24/20 inches
Row for 15/20 seconds

– You will complete a total of 4 sets per station
– The goal here is to move @ 95-100% on the Assault bike and rower.
– Heavy/tough load for DB Powerclean
– Practice quick transitions from the cyclical piece onto the rower
– Keep alternating between the AB and Row piece

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