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Training Plan for Friday May 18th 2018

A) 10 min clean & jerk practice

B) every 2 min for 6 rounds (12 min)

- 3 power cleans + i) 3-10 shoulder to overhead ii) 5/5 1/2 kneeling landmine press

- add weight or remove weight each round as needed

C) 15 min to work through rounds of

- 2 weighted strict pull ups/2-6 strict pull ups/12 alternating asymmetrical ring row
- 5/5 double KB single leg RDL
- 5/5 single arm DB hang power clean

D) 2 rounds

- 10/10 wall flexion shoulder reps
- 30s static active hang

Notes:

- change weight as needed in part B) 
- red light flexion test = landmine press
- elevate floor if need to keep neutral spine in RDL
- be sure to power and not muscle clean in DB cleans