SnC December 14th 2020
Warm up
500 m row then
2 sets of:
10 PVC Dislocation
8 Kang squat
6 Barbell curl to press
4 Snatch Complex(1 Muscle + 1 Power + 1 Squat Snatch)
Strength
EMOM 6 Mins
5 Front Squat
at 70-75% of 1 RM
Acc. Work
Plate Lu Raises
12-12-12-12-12
Conditioning
“Randy”
For time:
75 Power Snatch (35/25 kg)
Time cap 12 mins
HIIT 14 December 2020
A) Warm up
400m run
2 sets of:
8 wall balls
8 alt. DB snacth
8 air squats
8 push ups
B) 4 Intervals (each for time)
800m run
35 wall balls (7/5kg)
10 alt. DB snatch (15/10kg)
*3mins rest after each interval
ReCON December 14th 2020
Warm up
500 m row
400 m run
30 Mountain Climber
10 Plate OH Lunges
Skill Practice
Turkish Get up
Complete 6 left and 6 right of them
For Quality
3 rounds of :
10 Knee to vertical jump
10 T-rotation
20 Mountain side hops
20 Cossack squat
40 secs Lunges Hold (Right)
40 Secs Lunges Hold (left)