August 26, 2019 – Strength & Conditioning Programme

August 26, 2019 – Strength & Conditioning Programme

Fitness

A.

Barbell Thruster
– 5 sets of 4 reps
Rest as needed

B.

Every 90 seconds, for 6 minutes (4 sets):
8 Front Squats

C. Alternating Sets: 6 Dumbbell Hang Power Cleans + 6 Single Arm Dumbbell Push Jerks, Dumbbell Hang Power Snatch

3 sets of:
C1. 6 Dumbbell Hang Power Cleans + 6 Single Arm Dumbbell Push JerksRest 30 secondsC2. 8 Dumbbell Hang Power SnatchesRest 1 minute

Performance

A.

Squat Clean Thruster
– 5 sets of 2 reps
Rest as needed

B.

Perform as many reps in 5 minutes of:
Squat Clean Thruster @ 80/85%

C. Alternating Sets: 6 Dumbbell Hang Power Cleans + 6 Single Arm Dumbbell Push Jerks, Dumbbell Hang Power Snatch

3 sets of:
C1. 6 Dumbbell Hang Power Cleans + 6 Single Arm Dumbbell Push JerksRest 30 secondsC2. 8 Dumbbell Hang Power SnatchesRest 1 minute

Competitor

A.

Squat Clean Thruster
– 5 sets of 2 reps
Rest as needed

B.

Perform as many reps in 5 minutes of:
Squat Clean Thruster @ 80/85%

C. Alternating Sets: 6 Dumbbell Hang Power Cleans + 6 Single Arm Dumbbell Push Jerks, Dumbbell Hang Power Snatch

3 sets of:
C1. 6 Dumbbell Hang Power Cleans + 6 Single Arm Dumbbell Push JerksRest 30 secondsC2. 8 Dumbbell Hang Power SnatchesRest 1 minute

D. 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:
D1. 4-10 Strict Handstand Push-UpsD2. 12-14 Dumbbell Reverse LungesD3. 4-10 Strict Chest-to-Bar Supinated Pull-UpsD4. Assault Bike for 1 minute

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