May 16, 2019 – Strength & Conditioning Programme

May 16, 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.

5 Dual Russian Kettlebell Swings + 5 Dual Kettlebell Hang Power Cleans + 1 Front-Racked Double Kettlebell Reverse Lunge Steps
– 4 sets of
Rest 90 seconds between sets

– @ mod to mod-heavy load across all sets

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

3 sets of:
B1. 6-8 Dumbbell Seated Unsupported Shoulder Presses (3010 tempo)– Neutral gripRest 30 secondsB2. 6-8 Supinated Barbell Bent Over Rows (3010 tempo)Rest 1 minute

C.

Every 2 minute for 10 minutes (5 rounds):
7 Kettlebell Swings
5 Burpees
Assault Bike for 15 seconds

– Pick a challenging KBS
– Record number of calories achieved in each set
– Burpees should be performed AFAP.
– Expect a slight drop off here!

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