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Training Plan for Friday July 13th 2018

A) power clean warm up

4-6 sets of 1.1.1.

B) OTM min 20 min

even: 1.1 power clean - climbing

odd: horizontal pushing

i) 5-15 banded push ups
ii) 5-15 deficit push ups
iii) 5-20 push ups

C) 2 rounds

- 60s front rack mobility - coaches choice
- 30s shoulder extension dowel hold


- no misses on the power clean today
- although no programmed, may do strict HSPU if can complete all sets of 5 reps or more