October 11, 2018 – Strength & Conditioning Programme

October 11, 2018 – Strength & Conditioning Programme


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. 12 minute EMOM of Dual Dumbbell Shoulder Presses, Dumbbell Front Rack Walking Lunge Steps, and Romanian Deadlifts

Every 3 minute for 12 minutes (4 rounds):
8 Dual Dumbbell Shoulder Presses
12 Dumbbell Front Rack Walking Lunge Steps
15 Romanian Deadlifts

– Minimal transition between movements. All movements to be completed unbroken
– Select a moderate load to ensure you can complete the required reps each time
– KB Romanian deadlift = single KB held with two hands
– Keep a tempo of @3111 for the KB RDLs

B. 4 Rounds For Time of Assault Bike, Kettlebell Swings, and Burpees

4 Rounds for Time:
15/10 Calories of Assault Bike
12 Kettlebell Swings
10 Burpees
Rest 2 minutes between each round
Time Cap: 18 minutes

– Select a KB load which allows you to complete your reps UB
– Looking to work at high aerobic pace, but be repeatable with your sets

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