August 2, 2019 – Strength & Conditioning Programme

August 2, 2019 – Strength & Conditioning Programme

Fitness

A.

Every 1 minute, for 8 minutes (8 sets):
Power Clean + Push Press + Split Jerk

B.

Back Squat (3010 tempo)
– 3 sets of 4-7 reps
Rest 2 minutes between sets

C.

15-12-9 Reps for Time:
Barbell Thruster @ 30/20 kg
Strict Pull-Up

D.

9-12-15 Reps for Time:
Wall Ball Shots @ 8/4 kg
Hang Power Clean @ 30/20 kg
Time Cap: 12 minutes

Performance

A.

Every 1 minute, for 8 minutes (8 sets):
Power Clean + Push Jerk + Split Jerk

B.

Back Squat (3010 tempo)
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

C.

15-12-9 Reps for Time:
Barbell Thruster @ 43/30 kg
Pull-Up

D.

9-12-15 Reps for Time:
Wall Ball Shots @ 20/14 lbs
Hang Power Clean @ 43/30 kg
Time Cap: 12 minutes

Competitor

A.

Every 1 minute, for 8 minutes (8 sets):
Power Clean + Push Jerk + Split Jerk

B.

Back Squat (3010 tempo)
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

C.

15-12-9 Reps for Time:
Barbell Thruster @ 52/35 kg
Chest-to-Bar Pull-Up

D.

9-12-15 Reps for Time:
Wall Ball Shots @ 30/20 lbs
Hang Power Clean @ 52/35 kg
Time Cap: 12 minutes

E.

Complete for quality:
20-16-12-8-4

Alternating KB goblet pistol to bench
V-up
GHD hip extensionsScoring: Not Scored

View on WodUp

Leave a Comment