March 7, 2019 – Strength & Conditioning Programme

March 7, 2019 – Strength & Conditioning Programme


Warm Up

A1. Double arm hanging lat stretch 2 x 20s (pronated + supinated).
A2. Supine PVC / Barbell overhead stretch and pull. Pronated grip. 2 x 5 –
A3. PVC or DB lat / tricep insertion stretch on bench 2 x 20-30s hold (inhale into flexion, exhale into extension)
B. 1/2 kneeling frog adductor stretch with rotation and reach 2 x 6-8 per arm-
C. Ido Squat routine 2.0 – 1 cycle through –


Every 3 minute for 12 minutes (4 rounds):
12 Barbell Reverse Lunges
8 Dumbbell Incline Bench Presses
8 Double Kettlebell Bent Over Rows

– Select moderate loads for all movements. An extra set this week and slight variation on movements
– 15 degree incline DB press this week, load can be slightly heavier
– Keep a tempo of @2010 for ALL movements


Every 3 minute for 15 minutes (5 rounds):
8 Double Kettlebell Deadlifts
Farmers Walk 20 meters
Assault Bike for 30 seconds

– TnG KB deadlifts @ heavy load (with good form)
– Go straight from last deadlift into famers carry
– Go straight from KB farmers carry in AB. Push this at 90-95%! Expect a slight drop off over the sets here, but goal is to work AT YOUR THRESHOLD

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