November 15, 2018 – Strength & Conditioning Programme

November 15, 2018 – 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. Alternating Sets: Alternating Front-Racked Barbell Reverse Lunge, Dumbbell Incline Bent-Over Row

3 sets, starting a set every 60 seconds, of:
A1. 12 Alternating Front-Racked Barbell Reverse LungesA2. 8-10 Dumbbell Incline Bent-Over Rows (3011 tempo)30 degree chest supported 2 arm DB row (row towards hips)

B. Alternating Sets: Alternating One-Arm Dumbbell Snatch, Burpee

3 sets, starting a set every 60 seconds, of:
B1. 12 Alternating One-Arm Dumbbell SnatchesB2. 8-10 Burpees12 alt DB snatch (each set change tech:
Set 1: Neutral grip, set on floor.
Set 2: Pronated grip, set on floor.
Set 3: TnG with neutral grip)
Odd: 8-10 burpees (each set change tech:
Set 1: Alt step back with step up.
Set 2: Jump back, alt step up.
Set 3: 2 feet back, 2 feet forward)

C. Assault Bike 8 x 10-15 second intervals

Interval Training
Assault Bike 8 x NaN:NaNStart an interval every 90 seconds

Every 90s x 8 sets (12 mins):
Men: 10-12 seconds @ 100%
Women: 12-15s @ 100%

– Increase paces from last week!
– The goal here is to go ALL OUT with each set
– Try to sustain the wattage/RPM throughout the entire prescribed time
– Record wattage hit and how long you were able to to sustain each set

View on WodUp

Leave a Comment