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Training Plan for Friday March 1st 2019

A) every 90s for 12 min (8 rounds) choose one of the following hinging variations

- 1) deadlifts 2) hang power cleans

00:00 - 4-8 reps @5/10
1:30: 4-8 reps @5/10
3:00: 3-6 reps @6/10
4:30 : 3-6 reps @6/10
6:00: 2-4 reps @7/10
7:30: 2-4 reps @7/10
9:00: 1-2 reps @8/10
10:30: 1-2 reps @8/10

- do not max out - there should be no failed reps today
- perform a.squat if 3RM is less than bodyweight
- perform f.squat if 3RM b.squat is above bodyweight but f.squat is less
- perform cln if f.squat 3RM is greater than bodyweight 

B) every 3:00 min for 5 rounds

- 6-10 strict or kipping pull up variation
- 6-10 strict push up variation
- i) 6-10 hang power cleans @55-65% of A) ii) 15 russian kb swings

C) Accessory 

- 6 reps 10s elbow rotations per direction, per elbow
- 10/10 reps kneeling rock back

Notes:

- choose hinging variation based on strength needs
- no failed reps
- all sets of pull up variation should be done in one set
- all sets of push up variation should be done in one set
- a squat clean of body weight is preferred if doing hang power cleans in part B)
- suggested RPE of 6-7/10