September 30, 2019 – Strength & Conditioning Programme

September 30, 2019 – Strength & Conditioning Programme

Live

A.

Within 8 minutes:
1 Clean + 5 Front Squats
– 4 sets of
Rest as needed

B.

For Time:
15 Power Cleans
12 Push Presses
9x Power Clean + Push Presses
6 Squat Clean Thrusters
Time Cap: 7 minutes

C.

2 Rounds for Time:
30 Double-Unders
10 Single Arm Dumbbell Shoulder to Overheads
30 Double-Unders
10 Single Arm Dumbbell Shoulder to Overheads

Perform

A.

Within 8 minutes:
1 Clean + 3 Front Squats
– 4 sets of
Rest as needed

B.

For Time:
15 Power Cleans
12 Shoulder to Overheads
9 Power Clean and Jerks
6 Squat Clean Thrusters
Time Cap: 7 minutes

C.

2 Rounds for Time:
30 Double-Unders
10 Single Arm Dumbbell Shoulder to Overheads
30 Double-Unders
10 Single Arm Dumbbell Shoulder to Overheads

Compete

A.

Within 8 minutes:
1 Clean + 2 Front Squats
– 4 sets of
Rest as needed

B.

For Time:
15 Power Cleans
12 Shoulder to Overheads
9 Power Clean and Jerks
6 Squat Clean Thrusters
Time Cap: 7 minutes

C.

2 Rounds for Time:
40 Double-Unders
10 Single Arm Dumbbell Shoulder to Overheads
40 Double-Unders
10 Single Arm Dumbbell Shoulder to Overheads

D.

Strict Handstand Push-Up
– 10 sets of 3-5 reps
Rest as needed

E. Alternating Sets: Ring Pull-Up, Weighted Sorenson Hold

3 sets of:
E1. 3-5 Ring Pull-Ups (2121 tempo)Rest 45 secondsE2. Weighted Sorenson Hold for 45-60 secondsRest 45 seconds

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