November 8, 2018 – Strength & Conditioning Programme

November 8, 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: Kettlebell One-Arm Overhead Walking Lunge Steps, Weighted Strict Pull-Up

3 sets, starting a set every 60 seconds, of:
A1. 12 Kettlebell One-Arm Overhead Walking Lunge StepsA2. 3-6 Weighted Strict Pull-Ups– 6 reps per arm on KB OH walking lunges
– If unable to stack a good position overhead, adjsut to single KB front rack walking lunges
– Maintain hollow position with pullups. Banded -> eccentric (3 reps @ 8-10 sec down) -> Bodyweight -> Weighted

B. Alternating Sets: One Arm Russian Kettlebell Swing, Strict Push-Up

4 sets, starting a set every 60 seconds, of:
B1. 16 One Arm Russian Kettlebell Swings– 8 reps on each arm in the same minuteB2. 6-8 Strict Push-Ups– Select tough load for russian swings.
– 8 reps per arm
– Push up progressions: Barbell in rack -> Floor -> Deficit -> Rings

C. Assault Bike 8 x 10-15 second intervals

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

Men: 10-12 seconds @ 100%
Women: 12-15s @ 100%

– 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