SnC May 28th 2021
Warm up
AMRAP 8 mins
30 secs Wall sit
9 wall ball
9 EB SDHP
9 thruster
30 Double under/60 Single unders
Stronglift Program (week 7)
Back Squat (2.5 kg more than previous)*
5-5-5-5-5
Barbell Row (2.5 kg heavier than previous)
5-5-5-5-5
Conditioning
AMRAP
Wall ball (9/7 kg)
Do in Tabata Style ==> (20 sec on/ 10 secs off) x 8 rounds
Overload
Bench Press at (2.5 kg heavier than previous)
5-5-5-5-5
HIIT 28 May 2021
A) Warm up
13 laps run
2 sets of:
8 alt. DB C&J
8 DB goblet squats
10 Hollow rocks
B) EMOM 20mins
Min 1: easy jogging
Min 2: 12 Alt. DB Clean & Jerk (15/10kg)
Min 3: 12 DB Goblet squats
Min 4: plank
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