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Training Plan for Friday January 4th 2019

RPE 8.5/10

A) hang power clean

- 5 sets of 3 - climbing

B) OTM 20 min - 4 rounds

1: 10 barbell bicep curls @2020

2: 20s bike @170%

3: 10 standing banded lat pull downs

4: 5/5 single leg med ball bounce pass

5: 20s row @170%

C) 2 minutes of each

- kneeling wrist extension stretch
- 10 second closed fist wrist rotations

Notes:

- no missed reps during part A)
- bike and row should be closer to 9/10 effort with the overall workout being an 8.5