Training Plan for Friday February 28th 2020
A) 3 rounds
- 10 russian kb swings @25-35% bdywt
- 30s butt to wall deadbug
B) every 2:00 min for 7 rounds complete
reps of
> 1.1.1. power clean with 2s pause in catch - climbing to 8/10
> 1.1.1.1 clean pulls - climbing to 8/10
> 5 deadlifts @3113 - 60/60/65/65/70/70/75%
C) every 2:00 min for 7 rounds complete
12-24 reps of
- wall balls @4-8% of 3RM f.squat
D) Accessory
- 2 min wall traction
- 8/8/8/8 wrist CARS
Notes:
- focus on hips and trunk during KB swings
- consider power clean if able to deadlift more than bodyweight and front squat more than 3/4 bodyweight
- consider clean pulls if near able to front squat bodyweight and deadlift more than body weight
- consider deadlift if unable to yet deadlift bodyweight
- aim to work for approx 1:15 and rest for 45s during part C)
- RPE of 8/10