July 26, 2019 – Strength & Conditioning Programme

July 26, 2019 – Strength & Conditioning Programme

Fitness

A.

Push Press
– 3 sets of 4 reps
Rest as needed

B. Back Squat 3 x 6-8

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

C.

As Many Rounds and Reps as possible in 5 minutes:
5 Dual Dumbbell Front Squats @ 17.5/10 kg
5 Dumbbell Push Presses @ 17.5/10 kg
3/1 Strict Pull-Ups

D.

As Many Rounds and Reps as possible in 5 minutes:
6 Dumbbell Thrusters @ 17.5/10 kg
8 Renegade Rows @ 17.5/10 kg

Performance

A.

Push Jerk
– 3 sets of 4 reps
Rest as needed

B. Back Squat 8-6-4

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

C.

As Many Rounds and Reps as possible in 5 minutes:
5 Front Squats @ 43/30 kg
5 Push Presses @ 43/30 kg
5/3 Strict Pull-Ups

D.

As Many Rounds and Reps as possible in 5 minutes:
7 Barbell Thrusters @ 43/30 kg
7 Pull-Ups

Competitor

A.

Push Jerk
– 3 sets of 4 reps
Rest as needed

B. Back Squat 8-6-4

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

C.

As Many Rounds and Reps as possible in 5 minutes:
5 Front Squats @ 43/30 kg
5 Push Presses @ 43/30 kg
5/3 Strict Pull-Ups

D.

As Many Rounds and Reps as possible in 5 minutes:
7 Barbell Thrusters @ 43/30 kg
7 Chest-to-Bar Pull-Ups

E.

4 Rounds for Time:
16 Weighted Box Step-Overs 24/20 inches
12 Parallette Push-Ups
Hollow Body Hold for 40 seconds

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