March 28, 2019 – Strength & Conditioning Programme

March 28, 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.

Front-Racked Kettlebell Bulgarian Split Squat (3010 tempo)
– 3 sets of 8 reps
Rest 30 seconds between sets

– Hold a single KB
– Hold KB in opposite arm to working leg
– Mod load across

B. Alternating Sets: Dumbbell Incline Bench Press, Eccentric Weighted Pull-Up

3 sets of:
B1. 8-10 Dumbbell Incline Bench Presses (3010 tempo)– Neutral grip
– 60 degrees incline
Rest 1 minuteB2. 3-4 Eccentric Weighted Pull-Ups (80A1 tempo)– Tempo: Jump up, 1 sec hold at top, 6-8 sec down, repeat
– Add load if possible
Rest 1 minute

C.

As Many Rounds and Reps as possible in 10 minutes:
12 Goblet Squats
10 Dumbbell One-Arm Bent-Over Rows
Single-Arm Dumbbell Overhead Carry 50 feet
10 Dumbbell One-Arm Bent-Over Rows
Single-Arm Dumbbell Overhead Carry 50 feet

– Grinder piece. Focus on quality repeitions here, apply tempo to all repetitions and movements
– Pick a challenging load which allows you to execute with good form
– Use one DB for all movements

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