September 7, 2019 – Strength & Conditioning Programme

September 7, 2019 – Strength & Conditioning Programme

Fitness

A. Alternating Sets: Front-Racked Double Kettlebell Walking Lunge Step, Dumbbell Incline Bench Press, Supinated Barbell Bent Over Row

4 sets, starting a set every 60 seconds, of:
A1. 14-16 Front-Racked Double Kettlebell Walking Lunge StepsA2. 8-12 Dumbbell Incline Bench PressesA3. 8-12 Supinated Barbell Bent Over Rows

B.

Interval Training
Row 8 x 60 secondsRest for 1 minute between intervals

Performance

A. Alternating Sets: Front-Racked Double Kettlebell Walking Lunge Step, Dumbbell Incline Bench Press, Supinated Barbell Bent Over Row

4 sets, starting a set every 60 seconds, of:
A1. 14-16 Front-Racked Double Kettlebell Walking Lunge StepsA2. 8-12 Dumbbell Incline Bench PressesA3. 8-12 Supinated Barbell Bent Over Rows

B.

Interval Training
Row 8 x 60 secondsRest for 1 minute between intervals

Competitor

A. Alternating Sets: Front-Racked Double Kettlebell Walking Lunge Step, Dumbbell Incline Bench Press, Supinated Barbell Bent Over Row

4 sets, starting a set every 60 seconds, of:
A1. 14-16 Front-Racked Double Kettlebell Walking Lunge StepsA2. 8-12 Dumbbell Incline Bench PressesA3. 8-12 Supinated Barbell Bent Over Rows

B.

Interval Training
Row 8 x 60 secondsRest for 1 minute between intervals

C.

Interval Training
Assault Bike 8 x 30 secondsRest for 1 minute between intervals

D. Alternating Sets: Barbell Bicep Curl, Dumbbell Incline Triceps Extension, Cable Crossover Rear Lateral Raise

3 sets of:
D1. 10-12 Barbell Bicep CurlsRest 30 secondsD2. 10-12 Dumbbell Incline Triceps ExtensionsRest 30 secondsD3. 12-15 Cable Crossover Rear Lateral RaisesRest 1 minute

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