August 21, 2019 – Strength & Conditioning Programme

August 21, 2019 – Strength & Conditioning Programme

Performance

A. Alternating Sets: Snatch Lift Off + Snatch High Pull + Power Snatch, Muscle-Up

4 sets, starting a set every 60 seconds, of:
A1. Snatch Lift Off + Snatch High Pull + Power SnatchA2. 1-5 Muscle-Ups

B. Alternating Sets: Dumbbell Front Rack Walking Lunge, 6 Pull-Ups + 6 Toes to Bars

4 sets, starting a set every 60 seconds, of:
B1. Dumbbell Front Rack Walking Lunge 50 feetB2. 6 Pull-Ups + 6 Toes to Bars

C. Alternating Sets: Assault Bike, Kipping Handstand Push-Up

3 sets of:
C1. Assault Bike for 1 minuteRest 15 secondsC2. 5-15 Kipping Handstand Push-UpsRest 1 minute

Competitor

A. Alternating Sets: Snatch Lift Off + Snatch High Pull + Power Snatch, Muscle-Up

4 sets, starting a set every 60 seconds, of:
A1. Snatch Lift Off + Snatch High Pull + Power SnatchA2. 1-5 Muscle-Ups

B. Alternating Sets: Dumbbell Front Rack Walking Lunge, 6 Pull-Ups + 6 Toes to Bars

4 sets, starting a set every 60 seconds, of:
B1. Dumbbell Front Rack Walking Lunge 50 feetB2. 6 Pull-Ups + 6 Toes to Bars

C. Alternating Sets: Ski Erg, Kipping Handstand Push-Up

3 sets of:
C1. Ski Erg for 1 minuteRest 15 secondsC2. 5-15 Kipping Handstand Push-UpsRest 1 minute

D.

3 Rounds for Time:
20 Alternating Pistols
30 Weighted Double Unders
Handstand Walk 50 feet

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