Competition Programming 19.03.29 – Legion Strength & Conditioning

Competition Programming 19.03.29

A1. Strict Press – 4×5 @30X1 Tempo; Rest 1 minute

A2. Bridge Dumbbell Floor Press – 4×10-12 @20X0 Tempo; Rest 1 minute

A3. Band Push Down – 4×30-45-sec @10X0 Tempo; Rest 3 minutes

B1. Strict Supinated Pull-up – 4×5 @30X1 Tempo; Rest 1 minute

B2. Dumbbell Bent Over Row – 4×10-12 @20X0 Tempo; Rest 1 minute

B3. Seated Hammer Curls – 4×30-45-sec @20X0 Tempo; Rest 3 minutes

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15 minutes Bike, Row, Ski, Jog (easy aerobic pace)

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