Weightlifting and HIIT October 31th 2020

Weightlifting October 31th 2020

Warm up
Deadlift 5rep x 3 set
Front squat 5rep x 3set
Pull up 5rep x 3set Muscle clean 5rep x 3 set

Clean From knee
3 rep x 3 set
2 rep x 3 set

Overhead Squat
3 rep x 3 set
2 rep x 3 set

 

HIIT 31 October 2020

A) Warm up

400m run

12 cal any machine

2 sets of:

8 GHD back extensions 

8 KB swings

8 burpees

 

1. B) 3 Intervals, each for time:

12 Double DB push presses 

21 KB swings (16/12kg)

400m run

*5min time cap for each interval

*3min rest after each interval

*Pick a challenging weight for DB

 

1. C) 3 Rounds (not for time):

20 cal row/16 cal echo bike

10 burpees