SnC June 16th 2021 

 

Warm up

AMRAP 8 mins

40  Double under

4 DB Man Maker

8 Pausing ring row (pause at top for 3 secs)

4 Wall walk

8 T- Rotation

 

Stronglift Program  (PR TIME)

Find your

5 RM Bench Press

and

5 RM Barbell Row

 

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-work out B)

RX 

Find your 5 RM weighted Pull up then:

4 sets of :

4 Weighted Pullup (+1.25 heavier)

8 False Grip Ring Row

4 Strict C2B Pull up

2 Hollow Hold Seq

20-30s Active Hang

 

Scaled

4 sets of:

4 Strict Banded Pullup

4 Top Half Pullup

4 Bottom half Pull up

10s Flex Hang

2 Hollow Hold Seq

20-30s Active Hang

 

Scaled program is designed to practice and get your first strict push up/pull up. Movement Quality and stiffness is PARAMOUNT Here

On pulling session, find your 5rm strict pull up using certain assistance band (say: purple) then use thinner band to perform exercise afterward (purple >> black)

 

HIIT 16 May 2021

A) Warm up

400m run

2 sets of:

8 half burpees

30 jumping jacks

4 Inch worms

 

B) EMOM 40mins

Min 1: 8 Burpees to target

Min 2: 80 Single unders

Min 3: Max lap run

Min 4: rest 

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