SnC May 5th 2021
Warm up
AMRAP 8 mins
30 secs Wall sit
4 Slow pull up
8 Pike Push up
4 Cossack Squat (Each leg)
8 V-sit up
30 Double under/60 Singles
Stronglift Program (week 4-part 2)
Back Squat (2.5 kg heavier than previous/ For woman, weight same with monday)
5-5-5-5-5
Strict Press (2.5 kg heavier than previous)
5-5-5-5-5
Deadlift at (5 kg heavier than previous)
5-5-5
Conditioning
AMRAP 9 Mins
8 Chest to Bar Pull up
30 Double under
HIIT 5 May 2021
A) Warm up
400m row
2 sets of:
10 Kipping
10 Hollow rocks
8 Burpees
8 Alt. DB snatch
8 Push ups
B) 3 Rounds for time:
9 Devil press (2×15/2x10kg)
9 pull ups
*3 mins rest after, and straight into…
*3 Rounds for time:
9 Devil press (2×15/2x10kg)
9 Cal row