SnC August 27th 2021

 

Warm Up

500 m row

Then 2 set of

10 KB Swing

5 Behind the neck Strict Press

10 V-sit up

5 Jefferson Curl

 

Active Recovery 

Cardio Active recovery

10 mins of Air Bike

*watt target (min. 180 watt/130 watt)

 

or 10 mins Row

*watt target (min. 160 watt/110 watt)

 

Strict Press + GHD Back Extension + Hanging L Leg raises

set 1 : 5 reps at 65%

Set 2 : 5 reps at 75%

Set 3 : 5 reps at 65%

 

*after each set of Bench Press do 12 GHD Back Extension and 8 Hanging L raises

 

Conditioning

 

8 rounds of:

12 Sit up

8 Double KB Hang Power clean (2x 16kg / 2x 12 kg)

4 Double KB Push jerk  (2x 16kg / 2x 12 kg)

 

Time Cap 15 mins

 

HIIT 27 August 2021

A) Warm up

400m row

2 sets of:

10 kipping

10 hollow rocks

10 lunges

10 ring rows

 

B) 3 Rounds for time:

10 Pull ups

10 Burpees to target

 

*5 mins rest then straight into…

*10 Rounds of:

200m row

20 walking lunges 

20 Hollow rocks

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