Weightlifting December 12th 2020
Warm up
3 Sets off
5 Pull up hookgrip snatch
5 Muscle snatch
5 Overhead Squat
Snatch
3 rep x 3 set
2 rep x 3 set
Back Squat Pause
3 rep x 3 set
2 rep x 3 set
Press Drop Snatch Position
5rep x 3set
3rep x 3 set
HIIT 12 December 2020
A) Warm up
400m row
2 sets of:
8 burpees
8 wall balls
8 alt. DB snatch
8 Hollow rocks
B) Partner workout
*0-6mins:
1000m/800m row
20 burpees box jump over
Max reps wall balls (7/5kg)
*6-8mins rest
*8-14mins:
60/45 Cal ass bike
60 Alt. DB snatch (15/10kg)
Max reps sit-ups
*14-16mins rest
*16-22 mins:
800m RUN TOGETHER!