May 23, 2019 – Strength & Conditioning Programme

May 23, 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 90 seconds, for 6 minutes (4 sets):
5 Dumbbell Hang Power Cleans + 5 Dumbbell Hang Power Cleans + 10 Dumbbell Front Rack Walking Lunge Steps

5 DB hang power clean in split stance (right leg forward)
5 DB hang power clean in split stance (right leg forward)
10 DB front rack walking lunges
– Split stance no wider than 1-2 feet between legs. Using this as 'single leg hinge' training

B. Alternating Sets: Shoulder Press, Dual Dumbbell Prone Row

4 sets, starting a set every 60 seconds, of:
B1. 5-6 Shoulder Presses (21X1 tempo)– mod loadB2. 6-8 Dual Dumbbell Prone Rows (21X1 tempo)– mod load
– Bench at 30 degrees
– Chest on bench
– Neutral grip

C.

Interval Training
Assault Bike 6 x 15 secondsStart an interval every 90 seconds

– @95%
– If you feel output dropping, reduce working time slightly.
– Take a 2 second 'running/rolling start'

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