September 13, 2018 – Strength & Conditioning Programme

September 13, 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. Dumbbell Bulgarian Split Squat 3 x 6

Dumbbell Bulgarian Split Squat (3010 tempo)
– 3 sets of 6 reps
Rest 45 seconds between sets

– @ tough load across (increase from last week)
– Bench / Box height should be 2" below knee cap.

B. Alternating Sets: Renegade Row, Assault Bike, Dumbbell Lunge, Row, Dumbbell Hang Power Clean

5 sets, starting a set every 60 seconds, of:
B1. 6 Renegade RowsB2. Assault Bike for 40 secondsB3. 20 Dumbbell LungesB4. Row for 40 secondsB5. 15 Dumbbell Hang Power Cleans– Same set of DB's for B1/B3/B5
– Use a moderate load

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