November 1, 2018 – Strength & Conditioning Programme

November 1, 2018 – 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. Alternating Sets: Front-Racked Barbell Reverse Lunge, Weighted Supinated Pull-Up

4 sets, starting a set every 60 seconds, of:
A1. 12 Front-Racked Barbell Reverse Lunges (2010 tempo)A2. 4-8 Weighted Supinated Pull-Ups– Bars start on the floor. Maintain tempo with lunges
– Maintain hollow position with pullups. Banded -> eccentric (3 reps @ 8-10 sec down) -> Bodyweight -> Weighted

B. Alternating Sets: Dumbbell Power Clean, Strict Push-Up

3 sets, starting a set every 60 seconds, of:
B1. 8-10 Dumbbell Power Cleans– 8 reps on each arm in the same minuteB2. 6-8 Strict Push-Ups– Perfect form with pushups. Scale up appropriately: hands on bar in rack → on floor → deficit (plates or paralettes) → rings
– Split power cleans. Alternate legs each rep:

C. 27-21-15-12 Rowing and Wall Ball Shots

27-21-15-12 Reps for Time:
Calories of Rowing
Wall Ball Shots @ 8/4 kg
Time Cap: 9 minutes

– With decending ladders, the key is to start somewhat conservatively on the first 2 rounds, and finishing stronger than you finished. Push hard on this one!

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