SnC June 9th 2021
Warm up
AMRAP 8 mins
200 m row
4 Cossack Squats (each leg)
8 Box Jump
8 Pike Push Up
30 one legged high plank
Stronglift Program (week 9-final progression)
Back Squat (2.5 kg more than previous, female same with previous/monday)
5-5-5-5-5*
Strict Press (2.5 kg heavier than previous, female same with previous/monday)
5-5-5-5-5
If you can’t do 5 reps, at least you can do 3 reps x 5 sets or 5 reps x 3 sets only
Conditioning
5 Rounds for time
10 Box Jump
10 Shoulder to overhead (40/25 kg)
Time cap 8 mins
HIIT 9 June 2021
A) Warm up
AMRAP 8mins:
10 Cal row
35 jumping jacks
10m walking lunges
8 DB rows (each side)
B) 3 Rounds for time:
15 Sumo DL high pull (35/25kg)
100 Single unders
20 Cal row
*1 min rest after each round
*3 mins rest then into…
C) 4 Intervals, each for time:
20m front rack Double DB walking lunges (2×15/2x10kg)
400m run
*1 min rest after each Interval