October 7, 2019 – Strength & Conditioning Programme

October 7, 2019 – Strength & Conditioning Programme

Live

A. For Time: Cleans

For Time:
10 Cleans @ 70%
8 Cleans @ 75%
6 Cleans @ 80%
4 Cleans @ 90%
2 Cleans @ 95%

B. 3 Rounds For Time of Double-Unders, Dual Dumbbell Shoulder to Overheads, and Dumbbell Hang Snatches

3 Rounds for Time:
20 Double-Unders
12 Dual Dumbbell Shoulder to Overheads
20 Double-Unders
6 Dumbbell Hang Snatches
Time Cap: 10 minutes

C. Alternating Sets: Dumbbell Goblet Squat, Weighted Front Plank

4 sets, starting a set every 60 seconds, of:
C1. 8-10 Dumbbell Goblet SquatsC2. Weighted Front Plank for 40 seconds

Perform

A. For Time: Cleans

For Time:
10 Cleans @ 65%
8 Cleans @ 70%
6 Cleans @ 75%
4 Cleans @ 85%
2 Cleans @ 90%

B. 3 Rounds For Time of Double-Unders, Dual Dumbbell Shoulder to Overheads, and Dumbbell Hang Snatches

3 Rounds for Time:
20 Double-Unders
12 Dual Dumbbell Shoulder to Overheads @ 22.5/15 kg
20 Double-Unders
6 Dumbbell Hang Snatches @ 22.5/15 kg
Time Cap: 10 minutes

C. Alternating Sets: Dumbbell Goblet Squat, Weighted Front Plank

4 sets, starting a set every 60 seconds, of:
C1. 8-10 Dumbbell Goblet SquatsC2. Weighted Front Plank for 40 seconds

Compete

A. For Time: Cleans

For Time:
10 Cleans @ 65%
8 Cleans @ 70%
6 Cleans @ 75%
4 Cleans @ 85%
2 Cleans @ 90%

B.

3 Rounds for Time:
30 Double-Unders
14 Dual Dumbbell Shoulder to Overheads @ 22.5/15 kg
30 Double-Unders
7 Dumbbell Hang Snatches @ 22.5/15 kg
Time Cap: 10 minutes

C. Alternating Sets: Double Kettlebell Front-Racked Squat, Weighted Front Plank

4 sets, starting a set every 60 seconds, of:
C1. 8-10 Double Kettlebell Front-Racked SquatsC2. Weighted Front Plank for 40 seconds

D. 2 Rounds For Time of Hand Release Push-Ups, Strict Handstand Push-Ups, and Strict Chest-to-Bar Pull-Ups

2 Rounds for Time:
30 Hand Release Push-Ups
20 Strict Handstand Push-Ups
10 Strict Chest-to-Bar Pull-Ups
Rest 3 minutes between each round


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