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Training Plan for Friday January 25th 2019

A) every 2 min for 9 rounds

Round 1-4-7: 400/300m row C2 - 110-120%
Round 2-5-8: 8 tall cleans or 8 hang muscle cleans - climbing
Round 3-6-9: 30s passive deadhang
B) clean warm up

C) @6/10 RPE choose either C1) or C2)

C1) every 2:30 min for 5 rounds

- 3 power cleans
+ 3 hang power cleans
+ i) 3 thrusters ii) 3 push press iii) 3/3 single arm DB push press

or

C2) every 2:30 for 5 rounds

- 10 alt back rack reverse lunges

or

D) 10 min bike - test

or

E) 2km row - test

F) Accessory 

- 1 min shoulder extension stretch
- 1 min wrist extensions stretch 

Notes:

- treat part A) as a warm up for C)
- avoid becoming lazy in deadhang and be sure to choose the right clean option
- if no cleared for cleaning choose