SnC June 14th 2021
Warm up
AMRAP 8 mins
250 m row
5 Cossack Squat (each leg)
5 Single leg Glute Bridges (pause at top for 2 secs)
5 Hindu Push Up
10 Pike push up
10 High Squat Jump
30s Plank
Stronglift Program (PR TIME)
Find your
5 RM Back Squat
and
5 RM Strict press
Warm up properly do:
5 reps at 50% of your 5RM targeted weight
5 reps at 60%
3 reps at 70 %
3 reps at 80%
2 reps at 90%
Gymnastic Strength Program (week 1-workout A)
RX
Find your 5 RM weighted Ring dips then:
4 sets of :
3 weighted Ring Dips (+1.25 kg heavier)
5 Paused Dips
15 Push up
5 Strict L-Leg raise
5 Evil wheel
Scaled
4 sets of:
5 Elevated Push up
5 Negative Push up
10s Push up hold (as low as you can w/o dropping any part of your body)
5 DB Bench Press
5 L-sit Leg lifts
5 Evil wheel
*Scaled program is designed to practice and get your first strict push up/pull up. *Movement Quality and stiffness is PARAMOUNT Here
*All push up in this program is being performed in full and strict position (no Knees, support on your toes and arm only in entire movement)
*On Push up (except Push up hold) only chest that may touch the ground during the lowering phase, no other part of body (thigh, abs, knees, etc) may make contact to the ground whatsoever
HIIT 14 May 2021
A) Warm up
2 sets of:
10 cal echo bike
10 kipping
8 ring rows
8 hollow rocks
8 alt. DB squat cleans
B) 3 Rounds for time:
15/10 Cal echo bike
10 Alt. DB squat cleans (15/10kg)
5 Pull ups
*5 mins rest, then into…
*3 Rounds of:
12/9 Cal echo bike
6 Alt. DB squat cleans (15/10kg)
10 lying leg raises