October 4, 2019 – Strength & Conditioning Programme

October 4, 2019 – Strength & Conditioning Programme

Live

A. Clean Grip Deadlift 3 x 5

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

B.

Coastal Throwdown Workout 3
11 min AMRAP:

8 deadlift @ 61/43kg
6 strict pushups
2 strict pullups

8 deadlift @ 61/43kg
8 strict pushups
4 strict pullups

8 deadlift @ 61/43kg
10 strict pushups
6 strict pullups

…continue to climb the ladder for 11mins…Scoring: Reps (higher is better)

Perform

A. Clean Grip Deadlift 3 x 3

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

B.

Coastal Throwdown Workout 3
11 min AMRAP:

8 deadlift @ 84/61kg
4 HSPU
4 Pullup

8 deadlift @ 84/61kg
6 HSPU
6 Pullup

8 deadlift @ 84/61kg
8 HSPU
8 Pullup

…continue to climb the ladder for 11mins…Scoring: Reps (higher is better)

Compete

A. Clean Grip Deadlift 3 x 3

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

B.

Coastal Throwdown Workout 3
11 min AMRAP:

8 deadlift @ 102/70kg
4 HSPU
2 bar MU

8 deadlift @ 102/70kg
6 HSPU
3 bar MU

8 deadlift @ 102/70kg
8 HSPU
4 bar MU

…continue to climb the ladder for 11mins…Scoring: Reps (higher is better)

C. Alternating Sets: Feet Elevated Inverted Ring Row, Weighted Push-Up, Alternating Pistol

5 sets, for quality, of:
C1. 6-8 Feet Elevated Inverted Ring RowsC2. 8-10 Weighted Push-UpsC3. 10-12 Alternating Pistols

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