October 25, 2018 – Strength & Conditioning Programme

October 25, 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: Front-Racked Double Kettlebell Walking Lunge Step, Weighted Supinated Pull-Up

3 sets, starting a set every 60 seconds, of:
A1. 10 Front-Racked Double Kettlebell Walking Lunge StepsA2. 4-8 Weighted Supinated Pull-Ups– 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

3 sets, starting a set every 60 seconds, of:
B1. 8 One Arm Russian Kettlebell Swings– 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

C. 7 minute AMRAP of Double-Unders and Devil's Presses

As Many Rounds and Reps as possible in 7 minutes:
10 Double-Unders
1 Devil's Press
20 Double-Unders
2 Devil's Presses
30 Double-Unders
3 Devil's Presses
40 Double-Unders
4 Devil's Presses
50 Double-Unders
5 Devil's Presses
60 Double-Unders
6 Devil's Presses
70 Double-Unders
7 Devil's Presses
80 Double-Unders
8 Devil's Presses
90 Double-Unders
9 Devil's Presses
100 Double-Unders
10 Devil's Presses

– Continue to add reps in the following fashion
– If unable to perform double unders, perform single unders (x2)
– Select an apporiate load for Devil press. Recommended loads:
Men: 12.5-17.5kg
Women: 5-12.5kg

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