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
