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Programming Lite Week 25

  • jun 14, 2020
  • superadmin

U1 Lite

16.6.2020

Technique/focus: Strict press

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ RPE 7
Set 2 – 3 reps @ RPE 8
Set 3 – 1 reps @ RPE 8,5
Set 4 – 3 reps @ RPE 8,7
Set 5 – 2 reps @ RPE 9

B.

For max reps:
5 Minutes of Burpee Box Jump(20″/16″)

C.
Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Plank ups x 8-10 reps
Station 2 – Reverse Snow Angels x 12 reps Controlled!!
Station 3 – Hollow Hold x 45-60 seconds

18.6.2020

Technique/focus: Deadlift & Power Clean

A. 4 sets of:

Deadlift x 4-6 reps RPE 7-8
Rest 20 seconds
Tall Box Jumps x 10 reps 20/16″
(jump high, land soft, then step back down)
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (32/22kg)
20 Front-Racked Alternating Reverse Lunges (32/22kg)

20.6.2020

Technique/focus: Air Squat/Push up

” Cindy Lite”
Complete as many rounds and reps as possible in 20 minutes of:
5 Bent over Rows 32/22 kg
10 Push-Ups
15 Air Squats