July 22, 2019 – Strength & Conditioning Programme

July 22, 2019 – Strength & Conditioning Programme

Fitness

A.

Every 1 minute, for 9 minutes (9 sets):
Pause Clean + Clean
Loads per set (by %): 65-70, 70-75, 75-80, 65-70, 70-75, 75-80, 65-70, 70-75, 75-80

B. Clean Grip Deadlift 3 x 5

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

C.

Every 2 minute for 8 minutes (4 rounds):
15 Burpees
8-12 Hanging Knee Raises
9 Front Squats

Performance

A.

Every 1 minute, for 9 minutes (9 sets):
Pause Clean + Clean
Loads per set (by %): 65-70, 70-75, 75-80, 65-70, 70-75, 75-80, 65-70, 70-75, 75-80

B.

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

C.

Every 2 minute for 8 minutes (4 rounds):
15 Burpees
6-12 Toes to Bars
9 Front Squats

Competitor

A.

Every 1 minute, for 9 minutes (9 sets):
Pause Clean + Clean
Loads per set (by %): 65-70, 70-75, 75-80, 65-70, 70-75, 75-80, 65-70, 70-75, 75-80

B.

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

C.

Every 2 minute for 8 minutes (4 rounds):
15 Burpees
8-12 Toes to Bars
9 Front Squats

D.

4 Rounds for Time:
24 Calories of SkiErg
16 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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