August 9, 2019 – Strength & Conditioning Programme

August 9, 2019 – Strength & Conditioning Programme

Fitness

A. Power Clean + Push Press 4 x 4

Power Clean + Push Press
– 4 sets of 4 complexes
Rest as needed

B. Back Squat 5 x 4

Back Squat
– 5 sets of 4 reps
Rest as needed

C.

6 Rounds for Time:
12 Ring Rows
12/8 Push-Ups
15 Kettlebell Swings @ 24/16 kg
Time Cap: 12 minutes

Performance

A. Power Clean and Jerk 7-5-3-7

Power Clean and Jerk
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 7 reps
Rest as needed

B. Back Squat 5 x 3

Back Squat
– 5 sets of 3 reps
Rest as needed

C.

6 Rounds for Time:
5 Strict Handstand Push-Ups
10/6 Strict Pull-Ups
15 Kettlebell Swings @ 28/20 kg
Time Cap: 12 minutes

Competitor

A. Power Clean and Jerk 7-5-3-7

Power Clean and Jerk
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 7 reps
Rest as needed

B. Back Squat 5 x 3

Back Squat
– 5 sets of 3 reps
Rest as needed

C.

6 Rounds for Time:
5 Strict Deficit Handstand Push-Ups
10/8 Strict Pull-Ups
15 Kettlebell Swings @ 32/24 kg
Time Cap: 12 minutes

D. Alternating Sets: Dumbbell Squat Snatch, Single Arm Ring Plank

3 sets, for quality, of:
D1. 5 Dumbbell Squat SnatchesD2. Single Arm Ring Plank for 20-30 seconds

E. Alternating Sets: Hollow Body Hold, Arch Hold

4 sets, starting a set every 60 seconds, of:
E1. Hollow Body Hold for 30 secondsE2. Arch Hold for 30 seconds

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