May 9, 2019 – Strength & Conditioning Programme

May 9, 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 –


5 Dual Russian Kettlebell Swings + 5 Dual Kettlebell Hang Power Cleans + 10 Front-Racked Double Kettlebell Walking 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– Must use a C&J variation, NO 'Swing' technique for devils press


Every 2 minute for 10 minutes (5 rounds):
5 Devil's Presses
Assault Bike for 20 seconds

– Pick a challenging weight for the DB burpee power clean and pushpress. 5 reps should be completed unbroken, but the last rep should be somewhat chalelnging
– Record number of calories achievced in each set
– Expect a slight drop off here!

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