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Training Plan for Friday September 6th 2019

every 2 min for 34:00 min

B) 5 rounds of

1) 1.1.1 power cleans @50-60% of 3RM f.squat
2) 1.1.1 clean pulls @55-65% of 1RM d.lift
3) 10 russian kb swings @30-40% bdywt

00:00 - 2:00 - 4:00 - 6:00 - 8:00

10:00 rest

C) 5 rounds of

1) 100-400m run
2) 300-600m bike

- 12:00 - 14:00 - 16:00 - 18:00 - 20:00

22:00 rest

D) 5 rounds of

1) 8 front squats @55-65% of 3RM
2) 8 goblet squats @65-75% of 8RM g.squat

- 24:00 - 26:00 - 28:00 - 30:00 - 32:00

E) Accessory

- 10/10 med ball curls (supinated)
- 10 prone Y's with 2s hold

Notes:

- practice power cleans if able to front squat more than bdywt
- practice clean pulls if able to deadlift more than bdywt but front squat less than bdywt
- practice russian swings if unable to deadlift bdywt
- choose same run or bike distance each round
- climb as needed during squats
- RPE of 7-8/10