July 6, 2019 – Strength & Conditioning Programme

July 6, 2019 – Strength & Conditioning Programme

Fitness

A. Turkish Get-Up 4 x 1

Turkish Get-Up
– 4 sets of 1 rep
Rest as needed

B.

As Many Rounds and Reps as possible in 33 minutes:
Run 800 meters
8 Turkish Get-Ups
Row 1000/900 meters
10 Single Arm Dumbbell Devils Presses @ 17.5/10 kg

Performance

A. Turkish Get-Up 4 x 1

Turkish Get-Up
– 4 sets of 1 rep
Rest as needed

B.

As Many Rounds and Reps as possible in 33 minutes:
Run 800 meters
8 Turkish Get-Ups
Row 1000/900 meters
10 Single Arm Dumbbell Devils Presses @ 22.5/15 kg

Competitor

A. Turkish Get-Up 4 x 1

Turkish Get-Up
– 4 sets of 1 rep
Rest as needed

B.

As Many Rounds and Reps as possible in 33 minutes:
Run 800 meters
8 Turkish Get-Ups
Row 1000/900 meters
10 Single Arm Dumbbell Devils Presses @ 25/17.5 kg

C. Accessory:

Accessory:
EMOM 12-16 mins:
1 = 6-8 standing towel KB curls (3010)
2 = 8-10 lying DB tricep extensions extensions (2011)
3 = 8-10 DB lateral raises (2011)
4 = 5 prone weight plate shoulder swimmer (3131)
Scoring: Not Scored

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