July 24, 2019 – Strength & Conditioning Programme

July 24, 2019 – Strength & Conditioning Programme

Performance

A. Power Snatch 6-5-4-3-2

Power Snatch
– Set 1 – 6 reps
– Set 2 – 5 reps
– Set 3 – 4 reps
– Set 4 – 3 reps
– Set 5 – 2 reps
Rest as needed

B. Muscle-Up 6 x 1-5

Every 1 minute, for 6 minutes (6 sets):
1-5 Muscle-Ups

C. For Time: Double-Unders, Hang Power Snatches, Overhead Squats, and Squat Snatches

For Time:
100 Double-Unders
20 Hang Power Snatches
75 Double-Unders
15 Overhead Squats
50 Double-Unders
10 Squat Snatches
Time Cap: 12 minutes

Competitor

A. Power Snatch 6-5-4-3-2

Power Snatch
– Set 1 – 6 reps
– Set 2 – 5 reps
– Set 3 – 4 reps
– Set 4 – 3 reps
– Set 5 – 2 reps
Rest as needed

B. Muscle-Up 6 x 1-6

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

C. For Time: Double-Unders, Hang Power Snatches, Overhead Squats, and Squat Snatches

For Time:
100 Double-Unders
20 Hang Power Snatches
75 Double-Unders
15 Overhead Squats
50 Double-Unders
10 Squat Snatches
Time Cap: 12 minutes

D. Handstand Walk 3 x 5-10 Meters

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

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

3 sets, for quality, of:
E1. 8 Bulgarian Ring Rows (3010 tempo)E2. 8 Dumbbell Incline Bench Presses (3010 tempo)E3. 6 Prone Scapular Around the Worlds (5151 tempo)

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