August 16, 2019 – Strength & Conditioning Programme

August 16, 2019 – Strength & Conditioning Programme

Fitness

A.

Every 90 seconds, for 7:30 (5 sets):
3 Push Presses + 2 Split Jerks

B.

Every 2 minutes, for 6 minutes (3 sets):
10 Front Squats

C.

3 Rounds for Time:
10/6 Strict Pull-Ups
15 Dual Dumbbell Shoulder to Overheads @ 17.5/10 kg
Time Cap: 7 minutes

Performance

A.

Every 90 seconds, for 7:30 (5 sets):
2 Push Presses + 2 Push Jerks + 1 Split Jerk

B.

Every 2 minutes, for 6 minutes (3 sets):
10 Front Squats

C.

21-15-9 Reps for Time:
Shoulder to Overhead @ 52/35 kg
Pull-Up
Time Cap: 7 minutes

Competitor

A.

Every 90 seconds, for 7:30 (5 sets):
2 Push Presses + 2 Push Jerks + 1 Split Jerk

B.

Every 2 minutes, for 6 minutes (3 sets):
10 Front Squats

C.

21-15-9 Reps for Time:
Shoulder to Overhead @ 61/43 kg
Pull-Up
Time Cap: 7 minutes

D. Alternating Sets: Alternating Dumbbell Squat Snatch, False Grip Inverted Ring Row

3 sets, for quality, of:
D1. 10 Alternating Dumbbell Squat SnatchesD2. 8-10 False Grip Inverted Ring Rows

E. Alternating Sets: Hollow Body Hold, Arch Hold

4 sets, starting a set every 60 seconds, of:
E1. Hollow Body Hold for 30 secondsE2. Arch Hold for 30 seconds

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