17
Oct
Thursday 17 oct 19
KNH Powerhouse – HIIT
Warm-up
high knees down, butt kicks back
leg swings front/back and side to side
couch stretch, runners stretch (hip openers)
crossover symmetry/shoulder warm up
Weightlifting
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Snatch (7,6,5,4,3)
warm up 3×3.
then go to
7reps 50%
6reps 60%
5reps 65%
4reps 70%
3reps 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 Overhead Squats
10 Kettlebell Swings
20 DU/60SU