November 22, 2018 – Strength & Conditioning Programme

November 22, 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: Close Grip Bench Press, Supinated Barbell Bent Over Row

3 sets, starting a set every 75 seconds, of:
A1. 8 Close Grip Bench Presses (3010 tempo)A2. 8 Supinated Barbell Bent Over Rows (3010 tempo)

B. Alternating Sets: Dumbbell Split Squat, Dumbbell Split Squat

3 sets, starting a set every 60 seconds, of:
B1. 8 Dumbbell Split Squats (2010 tempo)– Weaker legB2. 8 Dumbbell Split Squats (2010 tempo)– Stronger Leg

C. 3 Rounds For Time of Ring Rows, Dumbbell Box Step-Ups, and Rowing

3 Rounds for Time:
10 Ring Rows
12 Dumbbell Box Step-Ups 24/20 inches
20/15 Calories of Rowing
Rest 90 seconds between each round


– Tough ring row incline @2010
– Controlled step ups
– High aerobic pace on row
– Sets should be sustainable and repeatable

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