August 10, 2019 – Strength & Conditioning Programme

August 10, 2019 – Strength & Conditioning Programme

Fitness

A.

AMRAP18:
1200m run buy in
+
In remaining time, complete as many rounds of:
21 wall ball @ 8/4kg
15 bar over burpee
9 power snatch @ 20/15kg
Scoring: Reps (higher is better)

B.

Side Plank Hold on Forearm
– 6 sets of for 30 seconds
Rest 30 seconds between sets

Performance

A.

AMRAP18:
1200m run buy in
+
In remaining time, complete as many rounds of:
21 wall ball @ 10/6kg
15 bar over burpee
9 power snatch @ 35/25kg
Scoring: Reps (higher is better)

B.

Side Plank Hold on Forearm
– 6 sets of for 30 seconds
Rest 30 seconds between sets

Competitor

A.

AMRAP18:
1200m run buy in
+
In remaining time, complete as many rounds of:
21 wall ball @ 10/6kg
15 bar over burpee
9 power snatch @ 43/30kg
Scoring: Reps (higher is better)

B.

Side Plank Hold on Forearm
– 6 sets of for 30 seconds
Rest 30 seconds between sets

C. Alternating Sets: Weighted Bar Dip, Seated Dumbbell Hammer Curl

3 sets of:
C1. Max Weighted Bar DipsRest 45 secondsC2. Max Seated Dumbbell Hammer CurlsRest 45 seconds

D. Alternating Sets: Dumbbell Powell Raise, Turkish Get-Up

3 sets of:
D1. 8 Dumbbell Powell RaisesRest 30 secondsD2. 4 Turkish Get-UpsRest 30 seconds

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