SnC and HIIT September 9th 2020

SnC September 9th 2020

 

A) 2 sets (warm up):

200m Run

3 x 3 Position of Squat snatch

5 Jefferson Curls

5  KB OH Squat (each arm, hold at bottom, but knee off from the ground)

30 secs PVC Overhead Squat

 

B) Olympic Weightlifting

Squat Snatch

5-4-3-2-1

Use the heaviest weight you can for each set. Rest as needed between sets.

1. C) Metcon

AMRAP in 16 minutes

• 8 Overhead Barbell Lunges (40/25 kg)
• 8 Lateral Over the bar Burpees
• 8 Abmat Sit up

HIIT 9 September 2020

A) Warm up

400m run

2 sets of:

10 Med ball strict press

10 Med Ball Goblet Squat

10 Kipping

 

B) 3 Rounds for quality

8 DB Complex

*using a pair of DB, 1 strict press left hand + 1 strict press right hand + both hands strict press = 1 rep

10 Double DB Deadlifts (From lower shin to knee height only)

20 hip lifts

 

1. C) Conditioning

600m run

30 KB Goblet squats (16/12kg)

20 pull ups

400m run

20 Goblet squats

15 pull ups

400m run

10 Goblet squats

10 pull ups

*Your score is the time taken to complete all reps