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Training Plan for Saturday February 9th 2019

A) clean prep

B) every 90s for 12 min (8 rounds) choose one of the following

- 1) hang power cleans 2) front squats 3) back squats

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 

C) 45s on 15s off solo, or with a partner trading as needed for 15 min

- 20 step down box jumps
- 20 push ups
- 20 russian kb swings @10-20% of 1RM d.lift

C) Accessory

- 2 min kneeling hip rotations per side
- 2 min 1/2 kneeling overhead lat stretch per side

Notes:

- climb in weight as needed during part B)
- push ups are the only option today (elevated is cool, but no handstand options)
- suggested RPE of 6-7/10 for part C)