September 4, 2019 – Strength & Conditioning Programme

September 4, 2019 – Strength & Conditioning Programme

Perform

A. Snatch Pull 3 x 1.1.1.1

Snatch Pull
– 3 sets of 1.1.1.1 reps
Rest 2 minutes between sets

B. Muscle-Up 5 x 1-4

Every 1 minute, for 5 minutes (5 sets):
1-4 Muscle-Ups

C. 12 minute EMOM of Handstand Push-Ups, Burpees, Alternating D-Ball Over Shoulders, and more

Every 1 minute for 12 minutes (4 rounds):
Minute 1
6-12 Handstand Push-Ups
6 Burpees
Minute 2
4 Alternating D-Ball Over Shoulders
D-Ball Hold for 20 seconds
Minute 3
Dumbbell One-Arm Overhead Walking Lunge 50 feet @ 22.5/15 kg

Compete

A. Snatch Pull 3 x 1.1.1.1

Snatch Pull
– 3 sets of 1.1.1.1 reps
Rest 2 minutes between sets

B. Muscle-Up 5 x 2-6

Every 1 minute, for 5 minutes (5 sets):
2-6 Muscle-Ups

C. 12 minute EMOM of Handstand Push-Ups, Burpees, Alternating D-Ball Over Shoulders, and more

Every 1 minute for 12 minutes (4 rounds):
Minute 1
8 Handstand Push-Ups
6 Burpees
Minute 2
4 Alternating D-Ball Over Shoulders
D-Ball Hold for 20 seconds
Minute 3
Dumbbell One-Arm Overhead Walking Lunge 50 feet @ 22.5/15 kg

D. Alternating Sets: L-Sit on Parallettes, Weighted PVC Passthrough, Front Lever Tuck Hold, Back to Wall Handstand Hold

3 sets, for quality, of:
D1. L-Sit on Parallettes for 15-25 secondsD2. 5 Weighted PVC PassthroughsD3. Front Lever Tuck Hold for 15-20 secondsD4. Back to Wall Handstand Hold for Max Duration

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