September 6, 2019 – Strength & Conditioning Programme

September 6, 2019 – Strength & Conditioning Programme

Fitness

A.

Power Clean + Hang Power Clean + Front Squat
– 4 sets of
Rest as needed

B.

As Many Rounds and Reps as possible in 9 minutes:
5 Power Cleans @ 40/25 kg
9 Hanging Knee Raises
12 Burpees over the Barbell

C.

Within 6 minutes:
1 Power Clean + 1 Hang Power Clean + 2 Front Squats
– 4 sets of
Rest as needed

Performance

A.

Snatch + Hang Snatch + Overhead Squat
– 4 sets of
Rest as needed

B.

As Many Rounds and Reps as possible in 9 minutes:
5 Power Cleans @ 61/43 kg
9 Chest-to-Bar Pull-Ups
12 Burpees over the Barbell

C.

Within 6 minutes:
Snatch + Hang Snatch + Overhead Squat
– 4 sets of
Rest as needed

Competitor

A.

Snatch + Hang Snatch + Overhead Squat
– 4 sets of
Rest as needed

B.

As Many Rounds and Reps as possible in 9 minutes:
5 Power Cleans @ 70/52 kg
9 Chest-to-Bar Pull-Ups
12 Burpees over the Barbell

C.

Within 6 minutes:
Snatch + Hang Snatch + Overhead Squat
– 4 sets of
Rest as needed

D. Alternating Sets: Seated Dual Kettlebell Overhead Press, Hamstring Curl on Swiss Ball

3 sets, for quality, of:
D1. 6-8 Seated Dual Kettlebell Overhead PressesD2. 8 Hamstring Curl on Swiss Balls

E. Alternating Sets: Landmine Single-Arm Row, Weighted Sorenson Hold

3 sets, for quality, of:
E1. 8 Landmine Single-Arm RowsE2. Weighted Sorenson Hold for 1 minute

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