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Training Plan for Friday November 2nd 2018

A) 3 rounds

- 8 right leg farmer hold DB single leg step ups - goal is 20% of 3RM f.squat per hand

- 8 left leg front rack single leg step ups

- 8/8 split stance banded palof press

B) 1 set

- 8 tall muscle cleans
- 8 hang muscle cleans
- 8 front squats
- 8 tall cleans
- 8 hang cleans
- 8 clean 

C) OTM 20 min

- 1-3 reps each minute of

i) power clean ii) DB hang cleans iii) front squats - from rack

min 1-2-3 - 60% 6/10 rpe
1 min rest
min 5-6-7 - 65% 6/10 rpe
1 min rest
min 9-10-11 - 70% 7/10 rpe
1 min rest
min 13-14-15 - 75% 7/10 rpe
1 min rest
min 17-18-19 - 80% 8/10 rpe

D) 2 minutes of each

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

Notes:

- goal is controlled up and slow down during step ups
- choose variation in C) that allows you to complete all 15 rounds without pain or fear