SnC March 30th 2021
Warm Up
2 sets if
150 m row (arm only)
9 KB Tater
9 Goodmorning
9 V sit up
9 superman pulse
Strength
Superset
5 sets of
3 Pausing Deadlift (Pause 3 secs at knee level)
10 Pausing Bicep Curl (Pause 3 secs at 90 degrees)
*increasing in weight
Conditioning
8 rounds for time :
10 Russian KB Swing (24/16 kg)
10 GHD sit up
Time cap 12 mins
HIIT 30 March 2021
- A) Warm up
400m run
2 sets of:
6 Inch worms
8 Double DB Deadlifts
8 Double DB hang cleans
8 Single arm DB strict press
- B) TABATA Tuesday
T1: Double DB Deadlifts
T2: Side sprint shuffle
T3: Single arm DB strict press
*1min rest after each TABATA
*DB weights 2×15/2x10kg
- C) Conditioning
*Buy in: 400m run
*Then straight into 21-15-9 reps of:
Double DB hang cleans
Double DB push press
Abmat sit ups
*Buy out: 400m run
*DB weights 2×15/2x10kg