August 30, 2019 – Strength & Conditioning Programme

August 30, 2019 – Strength & Conditioning Programme

Fitness

A.

Weighted Pull-Up
– 3 sets of 3 reps
Rest 90 seconds between sets

B.

3 Rounds for Time:
12/10 Push-Ups
24 Wall Ball Shots @ 8/4 kg

C.

3 Rounds for Time:
14 Lateral Burpee over Dumbbells
28 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
Time Cap: 19 minutes

Performance

A.

Weighted Pull-Up
– 3 sets of 3 reps
Rest 90 seconds between sets

B.

3 Rounds for Time:
12/8 Chest-to-Bar Pull-Ups
24 Wall Ball Shots @ 20/14 lbs

C.

3 Rounds for Time:
14 Lateral Burpee over Dumbbells
28 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
Time Cap: 19 minutes

Competitor

A.

Weighted Pull-Up
– 3 sets of 3 reps
Rest 90 seconds between sets

B.

3 Rounds for Time:
15 Chest-to-Bar Pull-Ups
24 Wall Ball Shots @ 20/14 lbs

C.

3 Rounds for Time:
14 Lateral Burpee over Dumbbells
28 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
Time Cap: 19 minutes

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

3 sets, for quality, of:
D1. 8 One Arm Dumbbell Shoulder PressesD2. 8 Kettlebell Single Leg Romanian Deadlifts

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

3 sets, for quality, of:
E1. 8 Three Point Dumbbell RowsE2. 6-8 Hamstring Curl on Swiss Balls

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