August 3, 2019 – Strength & Conditioning Programme

August 3, 2019 – Strength & Conditioning Programme

Fitness

A.

5 Dumbbell Power Snatches + 5 Dumbbell Push Jerks + 5 Single Arm Dumbbell Overhead Squats
– 3 sets of
Rest as needed

B.

In teams of 2:

For Time:
Run 400 meters
80 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
20 Synchro Burpees
Run 400 meters
60 Single Arm Dumbbell Shoulder to Overheads @ 17.5/10 kg
20 Synchro Burpees
Run 400 meters
40 Dumbbell Hang Squat Cleans @ 17.5/10 kg
20 Synchro Burpees
Time Cap: 24 minutes

Performance

A.

5 Dumbbell Power Snatches + 5 Dumbbell Push Jerks + 5 Single Arm Dumbbell Overhead Squats
– 3 sets of
Rest as needed

B.

In teams of 2:

For Time:
Run 400 meters
80 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
20 Synchro Burpees
Run 400 meters
60 Single Arm Dumbbell Shoulder to Overheads @ 22.5/15 kg
20 Synchro Burpees
Run 400 meters
40 Dumbbell Hang Squat Cleans @ 22.5/15 kg
20 Synchro Burpees
Time Cap: 24 minutes

Competitor

A.

5 Dumbbell Power Snatches + 5 Dumbbell Push Jerks + 5 Single Arm Dumbbell Overhead Squats
– 3 sets of
Rest as needed

B.

In teams of 2:

For Time:
Run 400 meters
80 Alternating One-Arm Dumbbell Snatches @ 27.5/20 kg
20 Synchro Burpees
Run 400 meters
60 Single Arm Dumbbell Shoulder to Overheads @ 27.5/20 kg
20 Synchro Burpees
Run 400 meters
40 Dumbbell Hang Squat Cleans @ 27.5/20 kg
20 Synchro Burpees
Time Cap: 24 minutes

C. Alternating Sets: Weighted Bar Dip, Seated Dumbbell Hammer Curl

3 sets of:
C1. Max Weighted Bar DipsRest 45 secondsC2. Max Seated Dumbbell Hammer CurlsRest 45 seconds

D.

Dumbbell Powell Raise
– 3 sets of 8 reps
Rest 30 seconds between sets

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