June 6, 2019 – Strength & Conditioning Programme

June 6, 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: 6 One Arm Kettlebell Cleans + 6 Kettlebell Walking Lunge Steps, 6 One Arm Kettlebell Cleans + 6 Kettlebell Walking Lunge Steps

3 sets of:
A1. 6 One Arm Kettlebell Cleans + 6 Kettlebell Walking Lunge StepsRest 30 secondsA2. 6 One Arm Kettlebell Cleans + 6 Kettlebell Walking Lunge StepsA1 on 'weaker' arm
A2 on 'stronger' arm
– Complete as an unbroken complex
– Hold KB with single arm in front rack during forward walking lunges
– Alternate legs on lunges
– Load by feel – progress from last week
Rest 30 seconds

B. Alternating Sets: Shoulder Press, Supinated Barbell Bent Over Row

4 sets, starting a set every 60 seconds, of:
B1. 4-5 Shoulder Presses (21X1 tempo)– mod loadB2. 8 Supinated Barbell Bent Over Rows (3011 tempo)– Make challenging

C.

Every 90 seconds for 9 minutes (6 rounds):
7 Kettlebell Swings
Assault Bike for 12/15 seconds

– Females 15s per set. Males 12s
– Heavy KBS!
– Assault Bike @100%

View on WodUp

Leave a Comment