September 25, 2019 – Strength & Conditioning Programme

September 25, 2019 – Strength & Conditioning Programme

Perform

A.

Every 1 minute, for 6 minutes (6 sets):
1 Snatch

B.

For Time:
30 Wall Ball Shots @ 20/14 lbs
8 Muscle-Ups
7 Snatches @ 65%

C.

For Time:
30 Wall Ball Shots @ 20/14 lbs
8 Muscle-Ups
5 Snatches @ 75%

D.

For Time:
30 Wall Ball Shots @ 20/14 lbs
8 Muscle-Ups
3 Snatches @ 85%

E. Alternating Sets: Assault Bike, Devil's Press

4 sets, starting a set every 60 seconds, of:
E1. Assault Bike for 40 secondsE2. 5-7 Devil's Presses @ 50/35 lbs

Compete

A.

Every 1 minute, for 6 minutes (6 sets):
1 Snatch

B.

For Time:
30 Wall Ball Shots @ 20/14 lbs
10 Muscle-Ups
7 Snatches @ 65%

C.

For Time:
30 Wall Ball Shots @ 20/14 lbs
10 Muscle-Ups
5 Snatches @ 75%

D.

For Time:
30 Wall Ball Shots @ 20/14 lbs
10 Muscle-Ups
3 Snatches @ 85%

E. Alternating Sets: Assault Bike, Devil's Press

4 sets, starting a set every 60 seconds, of:
E1. Assault Bike for 40 secondsE2. 5-7 Devil's Presses @ 50/35 lbs

F. Alternating Sets: Ski Erg, Handstand Walk

4 sets, starting a set every 60 seconds, of:
F1. Ski Erg for 30 secondsF2. Handstand Walk 25-50 feet

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

3 sets of:
G1. L-Sit on Parallettes for Max DurationRest 30 secondsG2. Max Arch RocksRest 90 seconds

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