SnC June 18th 2021
Warm up
AMRAP 8 mins
250 m row
5 Kang Squat
5 Single leg Glute Bridges (pause at top for 2 secs)
5 Inch Worm
10 Pike push up
20 s Side Plank (each)
Stronglift Program (PR TIME)
Find your
5 RM Deadlift
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 C)
RX
4 sets of :
6 Strict HSPU
8 Pike Pushup
10 Diamond Push up
8 Superman Arch Row
6 L-Leg Raise
20-30s Wall Facing HS
Scaled
4 sets of:
4 Wall Walk
8 Box Pike Pushup
20-30s 1 Leg – High Plank
4 Superman Arch Row
4 L-Leg Raise
20-30 Wall Facing HS
HIIT 18 May 2021
A) Warm up
3mins skipping (every broken, 3 burpees)
2 sets of:
8 push ups
8 KB deadlifts
8 Russian KB swings
10 Hollow rocks
B) 10 Rounds, not for time:
60 Single unders
15 Russian KB swings (16/12kg)
10 Abmat sit ups
10 Hand release push ups