March 14, 2019 – Strength & Conditioning Programme

March 14, 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.

Every 1 minute, for 5 minutes (5 sets):
5 Barbell Thrusters

– Squat clean the first rep
– First 3 sets perform deliberate pause overhead. Last 2 sets with minimal pause overhead
– BB cycling practice work. Keep LIGHT!

B.

Back Squat (3011 tempo)
– 3 sets of 6-8 reps
Rest 2 minutes between sets

– Build to a moderate heavy with perfect form, no loss of position
Men: 3 x 6
Women: 3 x 8

C.

Every 3 minute for 15 minutes (5 rounds):
8 Dual Dumbbell Power Cleans
6 Burpees over the Barbell
Row for 20 seconds

– Minimise transitions between movements
– Row for calories to be performed at 90-95%.
– Fast turnover, hard pulls!

View on WodUp

Leave a Comment