August 7, 2019 – Strength & Conditioning Programme

August 7, 2019 – Strength & Conditioning Programme

Performance

A. Snatch High Pull + Muscle Snatch + Power Snatch 6 x 1

Every 1 minute, for 6 minutes (6 sets):
Snatch High Pull + Muscle Snatch + Power Snatch

B. 4 Rounds For Time of Power Snatches, Muscle-Ups, and Overhead Squats

4 Rounds for Time:
7 Power Snatches @ 52/35 kg
5 Muscle-Ups
7 Overhead Squats @ 52/35 kg
Rest 1 minute between each round

C. Alternating Sets: Dumbbell Walking Lunge Step, Back to Wall Handstand Hold

3 sets, for quality, of:
C1. 20 Dumbbell Walking Lunge StepsC2. Back to Wall Handstand Hold for 45-60 seconds

Competitor

A. Snatch High Pull + Muscle Snatch + Power Snatch 6 x 1

Every 1 minute, for 6 minutes (6 sets):
Snatch High Pull + Muscle Snatch + Power Snatch

B.

4 Rounds for Time:
7 Power Snatches @ 61/43 kg
7/5 Muscle-Ups
7 Overhead Squats @ 61/43 kg
Rest 1 minute between each round

C. Alternating Sets: Dumbbell Walking Lunge Step, Back to Wall Handstand Hold

3 sets, for quality, of:
C1. 20 Dumbbell Walking Lunge StepsC2. Back to Wall Handstand Hold for 45-60 seconds

D. Handstand Walk 3 x 5-10 Meters

Handstand Walk
– 3 sets of 5-10 meters
Rest as needed

E. Alternating Sets: Supinated Barbell Bent Over Row, Dumbbell Incline Bench Press

3 sets of:
E1. Max Supinated Barbell Bent Over Rows (20X0 tempo)Rest 1 minuteE2. Max Dumbbell Incline Bench Presses (20X0 tempo)Rest 1 minute

View on WodUp

Leave a Comment