Olympic Lift Monday – KNH Powerhouse

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ATTENTION ALL MEMBERS!
Lifting class and open gym have been added to the schedule. Please refresh your app and look at your filters. Please make sure your lifting class is checked so you can see it on your app.

KNH Powerhouse – Lifting & Open Gym

Weightlifting

Front Squat

3×3 warm up

4×4 pause front squats at 65%

6×6 speedy front squats at 70%

* speedy means focus on explosion out of pocket.

Clean and Jerk

box work.

take 10-15 min taking the bar from the blocks for the jerk. practice foot placement and explosion

then

3×3 empty bar full clean plus jerk

6×6 work up to 70% of clean and jerk

assecory work

HEAVY db/kb bent over row on bench. 3×12