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Training Plan for Friday October 25th 2019

A) every 2:30 min for 17:30 min (7 rounds) choose one of the following

1) squat clean 2) clean pull 3) deadlift

0:00: 4-6 reps @45-55% of 1RM clean or d.lift
2:30: 4-6 reps @55-65%
5:00: 3-5 reps @65-75%
7:30: 3-5 reps @75-80%
10:00: 2-4 reps @80-85%
12:30: 2-4 reps @80-85%
15:00: 2-4 reps @80-85%

B) every 4 min for 4 rounds

- 200/150m row @135% +
- 10-20 burpees (approx 60s) 

C) Accessory

- 2 min couch stretch per side
- 2 min soft tissue calves and feet

Notes:

- perform squat clean if able to front squat more than body weight
- perform clean pulls if able to deadlift more than body weight
- perform deadlifts if deadlift is less than bodyweight
- start heats every 1 or 2 min in part B)
- hold wattage and then push hard during burpees for approx 60s
- RPE of 9/10