Weightlifting April 24th 2021
Warm up
(5 High pull + 5 speed hand to clean + 5 press ) x 3set
(3 Clean + 3 split jerk with bar) x 3 set
Clean & Split Jerk
2+2 rep x 3 set
1+1 rep x set
High pull snatch
3 rep x 3 set (70% of 1 RM snatch
2 rep x 3 set (80% of 1 RM snatch)
HIIT 24 April 2021
A) Warm up
0.75mile bike
2 sets of:
8 box jumps
8 wall balls
8 air squats
8 ring rows
B) Max Distance Bike
* For max distance:
21 min Echo Bike
*At min 3-9-15 perform:
15 Wall balls (7/5kg)
*At min 6-12-18 perform:
15 Box jumps