SnC May 24th 2021
Warm up
AMRAP 8 mins
5 Wall Facing Slow Squat (arm raised overhead)
10 EB SDHP
5 EB Cluster
10 Hollow rock
5 Hindu Push up
20 Double Under
Stronglift Program (week 7)
Back Squat (2.5 kg more than previous)*
5-5-5-5-5
Bench Press (2.5 kg heavier than previous)
5-5-5-5-5
*if the squat start feels too heavy or can’t finish the 5 reps or your form is compromised, reduce the weight to 85% of your 5 RM
Conditioning
4 Rounds for time
40 Double under
30 Sit up
20 Alt. DB Snatch (22.5/15 kg)
Time cap 12 mins
Overload
Barbell Row at (2.5 kg heavier than previous)
5-5-5-5-5
HIIT 24 May 2021
A) Warm up
8 mins AMRAP:
250m row/ 0.4mile bike
30 jumping jacks
4 Inch worms
6 Burpees
8 Hollow rocks
B) 10 Rounds, not for time:
15 Russian KB swings (16/12kg)
10 Hollow rocks
5 Hand release push ups
*1 min rest between round