September 20, 2018 – Strength & Conditioning Programme

September 20, 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 8

Dumbbell Bulgarian Split Squat (3010 tempo)
– 3 sets of 8 reps
Rest 45 seconds between sets

– Build to an 8RM on each leg
– Bench / Box height should be 2" below knee cap.
– Complete this work within 8mins
– Record bodyweight in notes section
– Goal is to hit the same number of cals for each row set. Target male = 12-14. Target female = 7-9
– DB renegade row. 1 rep = 1 pushup + 1 row + 1 row
– Select a moderate load

B. Alternating Sets: Dual Dumbbell Front Squat, Row, Wall Walk, Row, Renegade Row, Row

4 sets, starting a set every 60 seconds, of:
B1. 8 Dual Dumbbell Front SquatsB2. Row for 40 secondsB3. 2-3 Wall WalksB4. Row for 40 secondsB5. 5 Renegade RowsB6. Row for 40 seconds

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