August 19, 2019 – Strength & Conditioning Programme

August 19, 2019 – Strength & Conditioning Programme

Fitness

A.

Every 1 minute, for 4 minutes (4 sets):
5x Hang Power Clean + Push Presses

B.

Every 1 minute, for 4 minutes (4 sets):
5x Hang Power Clean + Push Jerks

C.

Every 1 minute, for 4 minutes (4 sets):
4x Power Clean + Split Jerks

D. Alternating Sets: Dual Dumbbell Front Squat, Push-Up

4 sets, starting a set every 60 seconds, of:
D1. 8-10 Dual Dumbbell Front SquatsD2. 8-12 Push-Ups

E. Alternating Sets: Double-Under, Double Kettlebell Deadlift

4 sets, starting a set every 60 seconds, of:
E1. 30-60 Double-UndersE2. 8-12 Double Kettlebell Deadlifts

Performance

A.

Every 1 minute, for 4 minutes (4 sets):
5x Hang Power Clean + Push Presses

B.

Every 1 minute, for 4 minutes (4 sets):
5x Hang Power Clean + Push Jerks

C.

Every 1 minute, for 4 minutes (4 sets):
4x Power Clean + Split Jerks

D. Alternating Sets: Dual Dumbbell Front Squat, Push-Up

4 sets, starting a set every 60 seconds, of:
D1. 8-10 Dual Dumbbell Front SquatsD2. 8-12 Push-Ups

E. Alternating Sets: Double-Under, Double Kettlebell Deadlift

4 sets, starting a set every 60 seconds, of:
E1. 30-60 Double-UndersE2. 8-12 Double Kettlebell Deadlifts

Competitor

A.

Every 1 minute, for 4 minutes (4 sets):
5x Hang Power Clean + Push Presses

B.

Every 1 minute, for 4 minutes (4 sets):
5x Hang Power Clean + Push Jerks

C.

Every 1 minute, for 4 minutes (4 sets):
4x Power Clean + Split Jerks

D. Alternating Sets: Dual Dumbbell Front Squat, Push-Up

4 sets, starting a set every 60 seconds, of:
D1. 8-10 Dual Dumbbell Front SquatsD2. 8-12 Push-Ups

E. Alternating Sets: Double-Under, Double Kettlebell Deadlift

4 sets, starting a set every 60 seconds, of:
E1. 30-60 Double-UndersE2. 8-12 Double Kettlebell Deadlifts

F. Alternating Sets: Strict Handstand Push-Up, Dumbbell Reverse Lunge, Strict Chest-to-Bar Supinated Pull-Up, Assault Bike

4 sets, starting a set every 60 seconds, of:
F1. 4-10 Strict Handstand Push-UpsF2. 12-14 Dumbbell Reverse LungesF3. 4-10 Strict Chest-to-Bar Supinated Pull-UpsF4. Assault Bike for 1 minute

View on WodUp

Leave a Comment