SnC June 7th 2021
Warm up
AMRAP 8 mins
10 Cal Row
5 Wall Facing Slow Squat (arm raised overhead)
10 Kipping
5 Strict Pull up
10 Step Duck Walk
5 Hindu Push up
Stronglift Program (week 9)
Back Squat (2.5 kg more than previous)
5-5-5-5-5*
Barbell Row(2.5 kg heavier than previous)
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
Every 3 mins x 4 sets
12 Chest To Bar Pull ups
12 Calorie Row
Overload
Bench Press (5 kg heavier than previous)
5-5-5-5-5
HIIT June 7th 2021
A) Warm up
3 mins skipping (every broken, 3 half burpees)
2 sets of:
10 hollow rocks
4 Inch worms
8 DB power cleans (each side)
8 DB push jerks (each side)
B) For time:
45 Ab mat sit ups
20 Alt. DB clean & Jerk (15/10kg)
30 Ab mat sit ups
15 Alt. DB clean & Jerk
15 Ab mat sit ups
10 Alt. DB clean & Jerk
*5min rest then…
*3 Rounds for time:
200 Single unders
10 Burpees to target