September 20, 2019 – Strength & Conditioning Programme

September 20, 2019 – Strength & Conditioning Programme

Live

A. Alternating Sets: Deadlift, Box Handstand Push-Up

3 sets of:
A1. 5 DeadliftsRest 30 secondsA2. 8 Box Handstand Push-UpsRest 90 seconds

B.

5 Rounds for Time:
9 Deadlifts @ 135/95 lbs
9 Jumping Pull-Ups
15 Wall Ball Shots @ 8/4 kg
Time Cap: 15 minutes

Perform

A. Alternating Sets: Deadlift, Strict Handstand Push-Up

3 sets of:
A1. 5 DeadliftsRest 30 secondsA2. Max Strict Handstand Push-UpsRest 90 seconds

B.

5 Rounds for Time:
9 Deadlifts @ 185/135 lbs
9/7 Chest-to-Bar Pull-Ups
15 Wall Ball Shots @ 20/14 lbs
Time Cap: 15 minutes

Compete

A. Alternating Sets: Deadlift, Strict Handstand Push-Up

3 sets of:
A1. 5 DeadliftsRest 30 secondsA2. Max Strict Handstand Push-UpsRest 90 seconds

B.

5 Rounds for Time:
9 Deadlifts @ 225/155 lbs
12 Chest-to-Bar Pull-Ups
15 Wall Ball Shots @ 20/14 lbs
Time Cap: 15 minutes

C. Alternating Sets: Dumbbell Incline Bench Press, Single Leg Glute Bridge

3 sets, for quality, of:
C1. 8-10 Dumbbell Incline Bench PressesC2. 8-10 Single Leg Glute Bridges

D. Alternating Sets: False Grip Inverted Ring Row, Standing Straight Arm Landmine Rotation

3 sets, for quality, of:
D1. 6-8 False Grip Inverted Ring RowsD2. 10-12 Standing Straight Arm Landmine Rotations

View on WodUp

Leave a Comment