July 19, 2019 – Strength & Conditioning Programme

July 19, 2019 – Strength & Conditioning Programme

Fitness

A.

Push Press (21X1 tempo)
– 4 sets of 6 reps
Rest as needed

B.

Back Squat (3010 tempo)
– 3 sets of 6-8 reps
Rest 2 minutes between sets

C.

AMRAP7:
2-4-6-8-10 etc reps of:
Russian KBS @ 24/20kg
Single arm DB thruster @ 15/7.5kg
Scoring: Reps (higher is better)

Performance

A.

Push Jerk
– 4 sets of 6 reps
Rest as needed

B.

Back Squat (3010 tempo)
– Set 1 – 8 reps
– Set 2 – 6 reps
– Set 3 – 4 reps
Rest 2 minutes between sets

C.

AMRAP7:
2-4-6-8-10 etc reps of:
Kipping Pull-Up
Single arm DB thruster @ 20/12.5kg
Scoring: Reps (higher is better)

Competitor

A.

Push Jerk
– 4 sets of 6 reps
Rest as needed

B.

Back Squat (3010 tempo)
– Set 1 – 8 reps
– Set 2 – 6 reps
– Set 3 – 4 reps
Rest 2 minutes between sets

C.

AMRAP7:
2-4-6-8-10 etc reps of:
Kipping Pull-Up
Single arm DB thruster @ 22.5/15kg
Scoring: Reps (higher is better)

D.

4 Rounds for Time:
16 Sandbag Walking Lunge Steps
12 Parallette Push-Ups
8 Strict Knees to Elbows

View on WodUp

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