Lifting NIGHT!

KNH Powerhouse – Lifting & Open Gym

Weightlifting

Power Clean (5×5)

take 10 min to build to 75% of 1rm of clean then take 10 to do 5×5 at that weight

Split Jerk (5×5)

drop weight down, even go to a pvc if needed. practice split jerk technique for 10 min

Squat Clean (5×5)

65% of 1 rm take 10 min to do 5×5

Paused Front Squat (5×3)

75% of rm last 10minutes of class bust out heavy paused (3 sec) front squats from rack.