September 16, 2019 – Strength & Conditioning Programme

September 16, 2019 – Strength & Conditioning Programme

Live

A. Alternating Sets: Row, Power Clean

3 sets of:
A1. Row 500/400 metersRest 30 secondsA2. 1.1.1.1.1 Power CleansRest 2 minutes

B. Back Squat 10-8-6

Back Squat
– Set 1 – 10 reps
– Set 2 – 8 reps
– Set 3 – 6 reps
Rest 90 seconds between sets

C.

4 Rounds for Time:
50 Double-Unders
Dumbbell Walking Lunges 50 feet

Perform

A. Alternating Sets: Row, Power Clean

3 sets of:
A1. Row 500/400 metersRest 30 secondsA2. 1.1.1.1.1 Power CleansRest 2 minutes

B. Back Squat 8-6-4

Back Squat
– Set 1 – 8 reps
– Set 2 – 6 reps
– Set 3 – 4 reps
Rest 90 seconds between sets

C.

4 Rounds for Time:
60 Double-Unders
Dumbbell Walking Lunges 50 feet

Compete

A. Alternating Sets: Row, Power Clean

3 sets of:
A1. Row 500/400 metersRest 30 secondsA2. 1.1.1.1.1 Power CleansRest 2 minutes

B. Back Squat 8-6-4

Back Squat
– Set 1 – 8 reps
– Set 2 – 6 reps
– Set 3 – 4 reps
Rest 90 seconds between sets

C.

4 Rounds for Time:
60 Double-Unders
Dumbbell Walking Lunges 50 feet

D. Alternating Sets: Single Arm Dumbbell Push Jerk, Strict Chest-to-Bar Pull-Up, Glute-Ham Raise

4 sets, starting a set every 60 seconds, of:
D1. 5 Single Arm Dumbbell Push Jerks (20X1 tempo)D2. 3-8 Strict Chest-to-Bar Pull-UpsD3. 6-8 Glute-Ham Raises

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