October 5, 2019 – Strength & Conditioning Programme

October 5, 2019 – Strength & Conditioning Programme

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A. Alternating Sets: Close Grip Bench Press, Weighted Box Step-Over, Weighted Front Plank, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 6-10 Close Grip Bench Presses (20X1 tempo)A2. 8-12 Weighted Box Step-Overs 24/20 inches @ 17.5/10 kgA3. Weighted Front Plank for 45 secondsA4. Assault Bike for 55 seconds

B. Alternating Sets: Row, Assault Bike

6 sets of:
B1. Row for 1 minuteRest 30 secondsB2. Assault Bike for 1 minuteRest 30 seconds

Perform

A. Alternating Sets: Close Grip Bench Press, Weighted Box Step-Over, Weighted Front Plank, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 6-10 Close Grip Bench Presses (20X1 tempo)A2. 8-12 Weighted Box Step-Overs 24/20 inches @ 22.5/15 kgA3. Weighted Front Plank for 45 secondsA4. Assault Bike for 55 seconds

B. Alternating Sets: Row, Assault Bike

6 sets of:
B1. Row for 1 minuteRest 30 secondsB2. Assault Bike for 1 minuteRest 30 seconds

Compete

A. Alternating Sets: Close Grip Bench Press, Weighted Box Step-Over, GHD Sit-Up, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 6-10 Close Grip Bench Presses (20X1 tempo)A2. 8-12 Weighted Box Step-Overs 24/20 inches @ 22.5/15 kgA3. 10-15 GHD Sit-UpsA4. Assault Bike for 55 seconds

B. Alternating Sets: Row, Assault Bike

6 sets of:
B1. Row for 1 minuteRest 30 secondsB2. Assault Bike for 1 minuteRest 30 seconds

C. Alternating Sets: Dumbbell Bicep Curl, Dumbbell Decline Triceps Extension

3 sets of:
C1. 8-10 Dumbbell Bicep CurlsRest 30 secondsC2. 8-10 Dumbbell Decline Triceps ExtensionsRest 30 seconds

D. Alternating Sets: Lateral Delt Raise, Band Pull Apart

3 sets of:
D1. 10-12 Lateral Delt RaisesRest 30 secondsD2. 15-20 Band Pull ApartsRest 30 seconds

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