August 23, 2019 – Strength & Conditioning Programme

August 23, 2019 – Strength & Conditioning Programme

Fitness

A. Close Grip Bench Press 9-7-5

Close Grip Bench Press
– Set 1 – 9 reps
– Set 2 – 7 reps
– Set 3 – 5 reps
Rest 2 minutes between sets

B. 13 minute AMRAP of Jumping Pull-Ups, Alternating One-Arm Dumbbell Snatches, Wall Ball Shots, and Double-Unders

As Many Rounds and Reps as possible in 13 minutes:
40 Jumping Pull-Ups
50 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
60 Wall Ball Shots @ 8/4 kg
120 Double-Unders

Performance

A. Close Grip Bench Press 9-7-5

Close Grip Bench Press
– Set 1 – 9 reps
– Set 2 – 7 reps
– Set 3 – 5 reps
Rest 2 minutes between sets

B. 13 minute AMRAP of Pull-Ups, Alternating One-Arm Dumbbell Snatches, Wall Ball Shots, and Double-Unders

As Many Rounds and Reps as possible in 13 minutes:
40/25 Pull-Ups
50 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
60 Wall Ball Shots @ 10/6 kg
180 Double-Unders

Competitor

A. Close Grip Bench Press 9-7-5

Close Grip Bench Press
– Set 1 – 9 reps
– Set 2 – 7 reps
– Set 3 – 5 reps
Rest 2 minutes between sets

B. 13 minute AMRAP of Chest-to-Bar Pull-Ups, Alternating One-Arm Dumbbell Snatches, Wall Ball Shots, and Double-Unders

As Many Rounds and Reps as possible in 13 minutes:
40 Chest-to-Bar Pull-Ups
50 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
60 Wall Ball Shots @ 10/6 kg
180 Double-Unders

C. Alternating Sets: One Arm Dumbbell Shoulder Press, Kettlebell Single Leg Romanian Deadlift

3 sets, for quality, of:
C1. 8 One Arm Dumbbell Shoulder PressesC2. 8 Kettlebell Single Leg Romanian Deadlifts

D. Alternating Sets: Three Point Dumbbell Row, Hamstring Curl on Swiss Ball

3 sets, for quality, of:
D1. 8 Three Point Dumbbell RowsD2. 6-8 Hamstring Curl on Swiss Balls

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