Weightlifting March 5th 2021
Warm up
Front Squat 5rep x 3set
Muscle clean 5rep x 3set
Press 5rep x 3set
Clean Complex
High pull + Hang Clean + Split Jerk
2+2+2 rep x 3 set
2+1+1 rep x 3 set
Half Back Squat
3 rep x 3 set
2 rep x 3 set
HIIT 6 March 2021
A) Warm up
400m row/0.75 mile echo bike
2 sets of:
8 Hindu push ups
20m duck walk
8 squat jumps
10 Hollow rocks
10 Kipping
B) For time:
50 walking lunges
25 pull ups
50 Box jumps
25 Cal row
50 GHD back extensions
25 Hand release push ups
50 Knees to Elbows
25 Wall balls (7/5kg)
50 GHD sit ups
25 Cal echo bike