Tuesday 05/05/2020

WARM UP
3 Rounds of:
10 Russian Baby Makers
10 m Bear Crawl (Hips Low)
10 Shin Box Complex

WEIGHTLIFTING TECHNIQUE
(SNATCH)
Execute the following set of Exercises using a PVC or a Broomstick.
A.
3 Sets:
10 x Snatch Press in Receiving Position
(Pause at the lockout for 1-2 Sec)
Rest 1 Min
B.
3 Sets:
3 x Tempo Overhead Squat (3232)
(3 Sec Descent, 2” at Bottom, 3” Sec ascent, 2” at the top)
Rest 1 Min
C.
3 Sets:
3 x Hip Muscle Snatch + Press + Overhead Squat
Rest 1 Min
D.
3 Sets:
3x Drop Snatch with 2 sec Pause at the bottom
Rest 1 Min
E.
3 Sets:
3 x Snatch Pull under
Rest 1 Min

ENDURANCE
(Running Workout)
Warm-Up:
Dynamic Warm-Up for Running (VIDEO)

Main Set:
10 Rounds:
Go every 3 Minutes
Run 300m @ RPE 8-9 (Green Track)
Jog @ RPE 1-3 until next Repeat

Note: Those of you who are interested in 1-to-1 Personal Training Sessions at the Ironsky Outdoor Area please do not hesitate to contact us.

Important: Please follow the hygiene rules.

End of Program