Wednesday 9th October

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 3 rounds

30sec Handstand hold

Rnd 1 – Static

Rnd 2 – Weight shift left and right

Rnd 3 – If confident, hand releases

5 Burpee kick outs

B. On coaches call, 5 reps of each

Tap-tap shrug

Tap-tap high pull

Tap-tap muscle snatch

Tap-tap power snatch

First pull

Muscle snatch

Accessory

A: Plyometric – 2 (plyometric strength and agility) (AMRAP – Reps)

3 x Two-foot jump (low hurdle, progressing to high hurdles)

3 x Five continuous squat jumps + agility ladder

3 x Two-foot jump (low hurdle, progressing to high hurdles)

2 x Agility T drill

3 x Two-foot jump (low hurdle, progressing to high hurdles)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 9 minutes

0 – 3 = Strict handstand push ups

3- 6 = Power snatch (50kg/35kg/35kg/25kg)

6 – 9 = Burpee over bar

Leave a reply

Your email address will not be published. Required fields are marked *