Weightlifting June 12th 2021
Warm up
Row 500 m
3 High pull + 3 Muscle clean + 3 jerk press x 5set
Clean Complex
Hang + below knee + clean
2+2+2 rep x 3 set
2+2+1 rep x 2 set
1+1+1 rep x 3 set
Front squat
3 rep x 3 set 70%
3 rep x 2 set 80%
2 rep x 3 set 90%
HIIT 12 May 2021
A) Warm up
800m echo bike
2 sets of:
8 med ball cleans
8 wall balls
10 hollow rocks
B) AMRAP 20mins:
0.8 mile echo bike
15 Wall balls (7/5kg)
10 Ab mat sit ups