October 4, 2018 – Strength & Conditioning Programme

October 4, 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. Alternating Sets: Dumbbell Romanian Deadlift, Strict Push-Up

4 sets, starting a set every 60 seconds, of:
A1. 8 Dumbbell Romanian Deadlifts (3010 tempo)A2. 8-10 Strict Push-Ups (2010 tempo)– Perfect form with pushups.
– Scale up appropriately: hands on bar in rack → on floor → deficit (plates or paralettes) → rings

B. Alternating Sets: Front-Racked Dumbbell Reverse Lunge Step, Ring Row

4 sets, starting a set every 60 seconds, of:
B1. 10 Front-Racked Dumbbell Reverse Lunge Steps (2010 tempo)B2. 10 Ring Rows (2010 tempo)– Choose challenging load for lunges
– Perform ring rows with tempo. Scale up appropriately: feet on floor → feet on step/box

C. 4 Rounds For Time of Rowing, Dumbbell Power Cleans, and Burpee over Dumbbells

4 Rounds for Time:
20/15 Calories of Rowing
8 Dumbbell Power Cleans @ 17.5/10 kg
8 Burpee over Dumbbells
Rest 90 seconds between each round
Time Cap: 14 minutes

– Minimal transitions between movements
– DB Powerclean be completed UB @moderate load
– Goal is to be consistent across all sets. Minimal drop off. RPE in last set should be 8.5-9/10

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