May 2, 2019 – Strength & Conditioning Programme

May 2, 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 –

A. Barbell Reverse Drop Lunge 3 x 8

Barbell Reverse Drop Lunge
– 3 sets of 8 reps
Rest 30 seconds between sets

– Standing on 1-2 green pads. As you step back into lunge, keep front knee tracking over toe slightly.
– @ mod-heavy across, good quality reps.

B. Alternating Sets: 1 ¼ Incline Dumbbell Bench Press, Bent-Over Barbell Row

3 sets of:
B1. 6-8 1 ¼ Incline Dumbbell Bench Presses (3010 tempo)– 30 degrees bench
– Slightly lower bench incline from last week should allow more weight to be moved
Rest 30 secondsB2. 8 Bent-Over Barbell Rows (3010 tempo)Rest 1 minute


For 3 Rounds spend 30 seconds on each movement, trying to accumulate as many reps as possible:
Hanging Knee Raise
Box Jump 24/20 inches
Kettlebell Swing @ 24/16 kg
Calories of Assault Bike
Rest 1 minute between each round

– Full KBS. The goal is to hang on to all reps UB (adjust loads if needed)
– Record total number of reps completed per round. Keep a running total!
– No rest time/transition

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