September 18, 2019 – Strength & Conditioning Programme

September 18, 2019 – Strength & Conditioning Programme

Perform

A.

Power Snatch
– 4 sets of 1.1 reps
Rest as needed

B. Alternating Sets: Power Snatch, Muscle-Up

4 sets, starting a set every 60 seconds, of:
B1. 3-5 Power Snatches @ 61/43 kgB2. 1-5 Muscle-Ups

C.

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
Calories of Assault Bike
Dumbbell Hang Snatch @ 22.5/15 kg
Handstand Push-Up
Rest

Compete

A.

Power Snatch
– 4 sets of 1.1 reps
Rest as needed

B. Alternating Sets: Power Snatch, Muscle-Up

4 sets, starting a set every 60 seconds, of:
B1. 3-5 Power Snatches @ 61/43 kgB2. 2-7 Muscle-Ups

C.

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
Calories of Assault Bike
Dumbbell Hang Snatch @ 22.5/15 kg
Handstand Push-Up
Rest

D.

4 Rounds for Time:
20/15 Calories of SkiErg
Handstand Walk 50 meters

E. Alternating Sets: L-Sit on Parallettes, Arch Rock

3 sets of:
E1. L-Sit on Parallettes for Max DurationRest 30 secondsE2. Max Arch RocksRest 90 seconds

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