Monday 23 Sept 19

23
Sep

Monday 23 Sept 19

KNH Powerhouse – HIIT

Warm-up

Surge workout

4x

10 front squat

10 OH lunge

then

2x

30 sec plank

30 sec situps

foam roll IT band and quads and calf muscles. do lat stretch, butterfly, and lower squat stretch

Weightlifting

Clean (“full squat clean”)

set 1 8 reps 50%

set 2 7 reps 60%

set 3 6 reps 70%

set 4 5 reps 75%

set 5 4 reps 80%

percentage is of your 1 rep max. example 50% of 1 rep max of 100 is 50lb

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP
6 man-makers (DB)

9 goblet squats (kb)

12 single arm db snatch

rx – 25lb+