Weightlifting February 20th 2021
Warm up
Rowing 500 m
3 sets of:
5 Pull up
5 Muscle clean
5 Good morning
Drop Counter Clean
5 rep x 3 set
3 rep x 3 set
Split Jerk from rack
3 rep x 3 set
2 rep x 3 set
Side behind
20rep x 4 set
Beban 5 – 10 kg
HIIT February 20th 2021
A) Warm up
400m run
2 sets of:
8 Burpees
8 KB swings
8 single arm KB thrusters
B) Saturday Tester
*For time:
*Buy in: 400m run
*Then into 4 rounds of:
20 Russian KB swings (16/12kg)
10 Burpees over KB
*Then rest for 3mins before continuing into…
*4 Rounds of:
10 Burpees over KB
10 Single arm KB thrusters (16/12kg)
*Cash out: 400m run