thursday 14 nov 19

14
Nov

thursday 14 nov 19

KNH Powerhouse – HIIT

Warm-up

2x

500m row

10 sit ups

10 air squats

then

3x

30sec plank

then

3x

1 power clean

1 hang power clean

1 squat clean

pvc pass thrus, lax ball, foam roll, deep squat and hold, low lunge and dragon stretch

Weightlifting

Clean (3×3 then do singles til you fail aim for 1rep max)

Squat Clean (3×3 then do singles til fail, aim for 1rep max)

PLEASE PLEASE PLEASE

look to see which movement you put your last weights under, EITHER clean OR squat clean. that is why they are both there.

this movement is full CLEAN. with a squat

Metcon

Metcon (Time)

For Time
15 toes to bar

15 burpees

15 pull ups

10 TTB

10 burpees

10 pull ups

5 TTb

5 burpees

5 pull ups

aim for banded pull ups and hallow knee raises (start to swing for that feel of toes to bar)