September 2, 2019 – Strength & Conditioning Programme

September 2, 2019 – Strength & Conditioning Programme

Live

A. Power Clean and Jerk 4 x 1.1.1

Power Clean and Jerk
– 4 sets of 1.1.1 reps
Rest as needed

B. Back Squat 3 x 6

Back Squat
– 3 sets of 6 reps
Rest 90 seconds between sets

C. 3 Rounds For Time of Wall Ball Shots, Hanging Knee Raises, and Power Cleans

3 Rounds for Time:
21 Wall Ball Shots @ 8/4 kg
15 Hanging Knee Raises
9 Power Cleans

Perform

A. Power Clean and Jerk 4 x 1.1

Power Clean and Jerk
– 4 sets of 1.1 reps
Rest as needed

B. Back Squat 3 x 5

Back Squat
– 3 sets of 5 reps
Rest 90 seconds between sets

C. 3 Rounds For Time of Wall Ball Shots, Toes to Bars, and Power Cleans

3 Rounds for Time:
21 Wall Ball Shots @ 20/14 lbs
15/10 Toes to Bars
9 Power Cleans

Compete

A. Power Clean and Jerk 4 x 1.1

Power Clean and Jerk
– 4 sets of 1.1 reps
Rest as needed

B. Back Squat 3 x 5

Back Squat
– 3 sets of 5 reps
Rest 90 seconds between sets

C. 3 Rounds For Time of Wall Ball Shots, Toes to Bars, and Power Cleans

3 Rounds for Time:
21 Wall Ball Shots @ 20/14 lbs
15 Toes to Bars
9 Power Cleans

D. 4 Rounds For Time of Strict Handstand Push-Ups, Alternating Pistols, and Three Point Dumbbell Rows

4 Rounds for Time:
10 Strict Handstand Push-Ups
12 Alternating Pistols
10 Three Point Dumbbell Rows

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