August 17, 2019 – Strength & Conditioning Programme

August 17, 2019 – Strength & Conditioning Programme

Fitness

A.

In teams of 2:

For Time:
Run 1200 meters
120 Single-arm Dumbbell Hang Cleans @ 22.5/15 kg
240 Air Squats
120 Push-Ups
Run 1200 meters
Time Cap: 30 minutes

Performance

A.

In teams of 2:

For Time:
Run 1200 meters
120 Single-arm Dumbbell Hang Cleans @ 27.5/20 kg
240 Air Squats
120 Push-Ups
Run 1200 meters
Time Cap: 30 minutes

Competitor

A.

In teams of 2:

For Time:
Run 1200 meters
120 Single-arm Dumbbell Hang Cleans @ 35/27.5 kg
240 Air Squats
120 Push-Ups
Run 1200 meters
Time Cap: 30 minutes

B. Alternating Sets: Strict Ring Dip, Dumbbell Bicep Curl

3 sets of:
B1. Max Strict Ring Dips (3010 tempo)Rest 45 secondsB2. Max Dumbbell Bicep Curls (3010 tempo)Rest 45 seconds

C. Alternating Sets: Dumbbell Powell Raise, Lying Dumbbell Tricep Extension

3 sets of:
C1. 8 Dumbbell Powell RaisesRest 30 secondsC2. 8-10 Lying Dumbbell Tricep ExtensionsRest 30 seconds

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