Weightlifting March 27th 2021
Warm up
500 m row
Pull up hookgrip clean 5rep x 3set
Muscle clean + press
3+3 rep x 3 set
Power hang clean + front squat + jerk
2+2+2 rep x 3 set
2+1+1 rep x 3 set
Pull clean
3 rep x 3 set
2 rep x 3 set
Jerk press
3 rep x 5 set
HIIT 27 March 2021
A) Warm up
0.75 mile echo bike
2 sets of:
8 DB thrusters
8 Superman pulse
6 Burpees broad jumps
4 Inch worms
B) EMOM 40mins
Min 1: 12 GHD back extensions
Min 2: 8 burpees broad jump
Min 3: 8 Double DB thrusters (2×15/2x10kg)
Min 4: 4 Cal echo Bike
Min 5: Rest
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