Competition Programming 19.04.12 – Legion Strength & Conditioning

Competition Programming 19.04.12

A. Supinated Pull-up Negative – 5×3-5 @40A1 (weighted if able); Rest 2-3 minutes

B1. Wall Facing Handstand Hold – 4×30-45-sec; Rest 1 minute

B2. Ring Row – 4×6-8 @30A1; Rest 2 minutes

+

10 minutes @85%
3, 6, 9…etc
Dumbbell Hang Snatch, L (50/35)
Assault Bike Cals
Dumbbell Hang Snatch, R (50/35)
Assault Bike Cals
+
(Rest 5 minutes)
+
10 minutes @85%
3, 6, 9…etc
Single Arm Dumbbell Push Press, L (50/35)
Assault Bike Cals
Single Arm Dumbbell Push Press, R (50/35)
Assault Bike Cals

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