September 26, 2019 – Strength & Conditioning Programme

September 26, 2019 – Strength & Conditioning Programme

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A. Front-Racked Kettlebell Bulgarian Split Squat 3 x 8

Front-Racked Kettlebell Bulgarian Split Squat (2010 tempo)
– 3 sets of 8 reps
Rest 30 seconds between sets

B. Alternating Sets: Shoulder Press, Dual Dumbbell Prone Row

4 sets, starting a set every 60 seconds, of:
B1. 6-8 Shoulder PressesB2. 8-10 Dual Dumbbell Prone Rows (20X1 tempo)

C.

As Many Rounds and Reps as possible in 12 minutes:
6 Single Arm Dumbbell Devils Presses
16 Alternating Dumbbell One-Arm Lunge Steps
10 Single-Arm Dumbbell Hang Clean and Jerks

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