August 12, 2019 – Strength & Conditioning Programme

August 12, 2019 – Strength & Conditioning Programme

Fitness

A.

Every 1 minute, for 9 minutes (9 sets):
Power Cleans
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
– Set 4 – 5 reps
– Set 5 – 4 reps
– Set 6 – 3 reps
– Set 7 – 5 reps
– Set 8 – 4 reps
– Set 9 – 3 reps

B.

Deadlift
– 3 sets of 10 reps
Rest 2 minutes between sets

C. Alternating Sets: Devil's Press, Dual Dumbbell Front Squat, Dumbbell Reverse Lunge

4 sets of:
C1. 4 Devil's PressesNo restC2. 8 Dual Dumbbell Front SquatsNo restC3. 12 Dumbbell Reverse LungesRest as needed

Performance

A.

Every 1 minute, for 9 minutes (9 sets):
Power Cleans
– Set 1 – 5 reps @ 50-60%
– Set 2 – 4 reps @ 60-70%
– Set 3 – 3 reps @ 70-80%
– Set 4 – 5 reps @ 50-60%
– Set 5 – 4 reps @ 60-70%
– Set 6 – 3 reps @ 70-80%
– Set 7 – 5 reps @ 50-60%
– Set 8 – 4 reps @ 60-70%
– Set 9 – 3 reps @ 70-80%

B.

Deadlift
– 3 sets of 10 reps
Rest 2 minutes between sets

C. Alternating Sets: Devil's Press, Dual Dumbbell Front Squat, Dumbbell Reverse Lunge

4 sets of:
C1. 4 Devil's PressesNo restC2. 8 Dual Dumbbell Front SquatsNo restC3. 12 Dumbbell Reverse LungesRest as needed

Competitor

A.

Every 1 minute, for 9 minutes (9 sets):
Power Cleans
– Set 1 – 5 reps @ 50-60%
– Set 2 – 4 reps @ 60-70%
– Set 3 – 3 reps @ 70-80%
– Set 4 – 5 reps @ 50-60%
– Set 5 – 4 reps @ 60-70%
– Set 6 – 3 reps @ 70-80%
– Set 7 – 5 reps @ 50-60%
– Set 8 – 4 reps @ 60-70%
– Set 9 – 3 reps @ 70-80%

B.

Deadlift
– 3 sets of 10 reps
Rest 2 minutes between sets

C. Alternating Sets: Devil's Press, Dual Dumbbell Front Squat, Dumbbell Reverse Lunge

4 sets of:
C1. 4 Devil's PressesNo restC2. 8 Dual Dumbbell Front SquatsNo restC3. 12 Dumbbell Reverse LungesRest as needed

D. Alternating Sets: Suspended Hamstring Curl, Strict Toes to Bar, Alternating Kettlebell Goblet Cossack Squat

4 sets, for quality, of:
D1. 6-8 Suspended Hamstring Curls (3010 tempo)D2. 6-8 Strict Toes to BarsD3. 8-10 Alternating Kettlebell Goblet Cossack Squats

E. Side Star Plank Hold 3 x 30 Seconds

Side Star Plank Hold
– 3 sets of for 30 seconds
Rest 30 seconds between sets

View on WodUp

Leave a Comment