August 24, 2019 – Strength & Conditioning Programme

August 24, 2019 – Strength & Conditioning Programme

Fitness

A. 4 Rounds For Time of Running, Dumbbell Hang Squat Cleans, Rowing, and Dumbbell Push Presses

4 Rounds for Time:
Run 400 meters
15 Dumbbell Hang Squat Cleans @ 17.5/10 kg
30/20 Calories of Rowing
20 Dumbbell Push Presses @ 17.5/10 kg
Time Cap: 30 minutes

Performance

A. 4 Rounds For Time of Running, Dumbbell Hang Squat Cleans, Rowing, and Dumbbell Push Presses

4 Rounds for Time:
Run 400 meters
15 Dumbbell Hang Squat Cleans @ 22.5/15 kg
30/20 Calories of Rowing
20 Dumbbell Push Presses @ 22.5/15 kg
Time Cap: 30 minutes

Competitor

A.

4 Rounds for Time:
Run 400 meters
15 Dumbbell Hang Squat Cleans @ 22.5/15 kg
30/25 Calories of Rowing
20 Dumbbell Push Presses @ 22.5/15 kg
Time Cap: 30 minutes

B. Renegade Row 3 x 8-10

Renegade Row
– 3 sets of 8-10 reps
Rest as needed

C. Alternating Sets: Barbell Bicep Curl, Dumbbell Incline Triceps Extension, Cable Crossover Rear Lateral Raise

3 sets of:
C1. 10-12 Barbell Bicep CurlsRest 30 secondsC2. 10-12 Dumbbell Incline Triceps ExtensionsRest 30 secondsC3. 12-15 Cable Crossover Rear Lateral RaisesRest 1 minute

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