July 15, 2019 – Strength & Conditioning Programme

July 15, 2019 – Strength & Conditioning Programme

Fitness

A. Pause Clean + Clean 6 x 1

Every 1 minute, for 6 minutes (6 sets):
Pause Clean + Clean

B. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift
– 3 sets of 5 reps
Rest as needed

C.

As Many Rounds and Reps as possible in 12 minutes:
20 Deadlifts @ 60/35 kg
30 Burpees
40 Wall Ball Shots @ 8/4 kg

Performance

A. Pause Clean + Clean 6 x 1

Every 1 minute, for 6 minutes (6 sets):
Pause Clean + Clean

B. Clean Grip Deadlift 3 x 3

Clean Grip Deadlift
– 3 sets of 3 reps
Rest as needed

C.

As Many Rounds and Reps as possible in 12 minutes:
20 Deadlifts @ 102/70 kg
30 Burpees
40 Wall Ball Shots @ 10/6 kg

Competitor

A. Pause Clean + Clean 6 x 1

Every 1 minute, for 6 minutes (6 sets):
Pause Clean + Clean

B. Clean Grip Deadlift 3 x 3

Clean Grip Deadlift
– 3 sets of 3 reps
Rest as needed

C.

As Many Rounds and Reps as possible in 12 minutes:
20 Deadlifts @ 120/84 kg
30 Burpees
40 Wall Ball Shots @ 30/20 lbs

D. 4 Rounds For Time of Weighted Double Unders and Alternating Pistols

4 Rounds for Time:
24 Weighted Double Unders
12 Alternating Pistols

E. Alternating Sets: Single Leg Hip Raise, Dumbbell Single Leg Calf Raise

3 sets, for quality, of:
E1. 10-12 Single Leg Hip Raises (21X1 tempo)E2. 10-12 Dumbbell Single Leg Calf Raises (2011 tempo)

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