SnC April 28th 2021
Warm up
AMRAP 8 mins
30 Jumping Jack
3 Wall walk
9 V-sit up
3 Slow Pull up
9 Push up
3 Cossack Squat (each leg)
Stronglift Program Stronglift Program (week 3-part 1)
Back Squat (2.5 kg heavier than previous/ For woman, weight same with monday)
5-5-5-5-5
Bench Press (2.5 kg heavier than previous)
5-5-5-5-5
Barbell row at (2.5 kg heavier than previous)
5-5-5-5-5
Conditioning
AMRAP 9 mins
6 Push jerk (70/40 kg)
100 m run
HIIT 28 April 2021
A) Warm up
400m row
2 sets of:
8 Mead ball cleans
8 Wall balls
8 Gorilla box jump overs
B) 5 Intervals each for time:
15 Cal row
15 Wall balls (7/5kg)
15 Gorilla box jump overs
*2 mins rest after each Interval