July 17, 2019 – Strength & Conditioning Programme

July 17, 2019 – Strength & Conditioning Programme

Performance

A.

Power Snatch
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 3 reps
Rest as needed

B.

Every 1 minute, for 6 minutes (6 sets):
1-4 Muscle-Ups

C. Alternating Sets: Calories of Rowing, Hang Power Snatch

2 sets, starting a set every 60 seconds, of:
C1. 10-14 Calories of RowingC2. 6 Hang Power Snatches

D. Alternating Sets: Calories of Rowing, Overhead Squat

2 sets, starting a set every 60 seconds, of:
D1. 10-14 Calories of RowingD2. 5 Overhead Squats

E. Alternating Sets: Calories of Rowing, Squat Snatch

2 sets, starting a set every 60 seconds, of:
E1. 10-14 Calories of RowingE2. 3 Squat Snatches

Competitor

A.

Power Snatch
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 3 reps
Rest as needed

B.

Every 1 minute, for 6 minutes (6 sets):
1-4 Muscle-Ups

C. Alternating Sets: Calories of Rowing, Hang Power Snatch

2 sets, starting a set every 60 seconds, of:
C1. 10-14 Calories of RowingC2. 6 Hang Power Snatches

D. Alternating Sets: Calories of Rowing, Overhead Squat

2 sets, starting a set every 60 seconds, of:
D1. 10-14 Calories of RowingD2. 5 Overhead Squats

E. Alternating Sets: Calories of Rowing, Squat Snatch

2 sets, starting a set every 60 seconds, of:
E1. 10-14 Calories of RowingE2. 3 Squat Snatches

F.

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

G. Alternating Sets: Bulgarian Ring Row, Dumbbell Incline Bench Press, Prone Scapular Around the World

3 sets, for quality, of:
G1. 8 Bulgarian Ring Rows (3010 tempo)G2. 8 Dumbbell Incline Bench Presses (3010 tempo)G3. 6 Prone Scapular Around the Worlds (5151 tempo)

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