Tuesday 28 Jan 20

28
Jan

Tuesday 28 Jan 20

KNH Powerhouse – HIIT

Warm-up

5min double under practice

then

shoulder rolls, lat stretch, runners stretch, frog stretch, hamstring stretch. lax ball and foam roll.

then

5x with pvc then 5x with EMPTY barbell.

2 Snatch Grip Deadlifts + Hang Snatch

Weightlifting

Hang Power Snatch (5,4,3,2)

3×3 warm up

5 reps at 50%

4 reps at 60%

3 reps at 70%

2 reps at 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP
30 Double-Unders

10 Deadlifts (185/135 lbs)

10 hand release push ups

regular dl not snatch grip

fit:

90 single unders

10 deadlifts (165/125)

10 hand release push ups

beginner:

45 single unders

10 deadlift (135/95)

10 hand release push ups