Weightlifting March 13th 2021
Warm up
Deadlift 5 rep x 3set
High pull snatch 5rep x 3set
Muscle snatch 5rep x 3set
Snatch complex
Power Hang, power snatch, overhead squat snatch
2+2+2 rep x 3 set
1+1+1 rep x 3 set
High pull jump
4 rep x 3 set (90% of your 1RM)
3 rep x 3 set (1 RM of snatch)
HIIT 13 March 2021
A) Warm up
3mins skipping
2 sets of:
8 Box step ups
10 kipping
4 pull ups
10 Hollow rocks
8 lunges
B) For time:
200 SU
50 DB box step ups (15/10kg)
25 Pull ups
50 Knees to chest
25 KB Lunges (16/12kg)
50 KB swings (16/12kg)
200 SU