September 23, 2019 – Strength & Conditioning Programme

September 23, 2019 – Strength & Conditioning Programme

Live

A.

Power Clean + Push Press
– 4 sets of 1.1 complexes
Rest as needed

B.

3 Rounds for Time:
20/15 Calories of Rowing
7x Power Clean + Push Presses
Rest 90 seconds between each round

C.

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

D. Alternating Sets: Double-Under, Weighted Box Step-Over

4 sets of:
D1. 50 Double-UndersNo restD2. 10 Weighted Box Step-Overs 24/20 inches

Perform

A.

Power Clean and Jerk
– 4 sets of 1 rep
Rest as needed

B.

3 Rounds for Time:
20/15 Calories of Rowing
7 Power Clean and Jerks
Rest 90 seconds between each round

C.

Back Squat
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 90 seconds between sets

D. Alternating Sets: Double-Under, Weighted Box Step-Over

4 sets of:
D1. 50 Double-UndersNo restD2. 10 Weighted Box Step-Overs 24/20 inches

Compete

A.

Power Clean and Jerk
– 4 sets of 1 rep
Rest as needed

B.

3 Rounds for Time:
20/15 Calories of Rowing
7 Power Clean and Jerks
Rest 90 seconds between each round

C.

Back Squat
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 90 seconds between sets

D. Alternating Sets: Double-Under, Weighted Box Step-Over

4 sets of:
D1. 50 Double-UndersNo restD2. 10 Weighted Box Step-Overs 24/20 inches

E. Alternating Sets: Kettlebell Push Jerk, Feet Elevated Inverted Ring Row, Glute-Ham Raise

4 sets, starting a set every 60 seconds, of:
E1. 5 Kettlebell Push JerksE2. 6-8 Feet Elevated Inverted Ring RowsE3. 6-8 Glute-Ham Raises

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