programs gym photos nutrition videos

Training Plan for Thursday July 13th 2019

20 min to complete 4-6 sets of

A1) one of the following

- 1.1.1. hang squat cleans - 3s pause in catch - climbing to 8/10

- 3 hang cleans pulls - climbing to 8/10

- 10 russian kb swings + 5 goblet squats - same weight for each movement

A2) bent arm DB carry

4-6 sets of 50/50m @approx 10-15% of bdywt

B) every 2:30 for 15 min (6 rounds)

- i) 150-300m run ii) 200-350m row C2
- 3-10 unbroken strict push up variation

C) Accessory

- 2 min dowel sit
- 30/30s bent arm DB hold
- 10/10 seated banded ankle extensions

Notes:

- if you can clean 3/4 bodyweight or more consider practicing cleans with a pause
- if clean is under 3/4 body weight and deadlift is over bodyweight consider practicing clean pulls
- if deadlift is less than body weight consider practicing swings and squats
- aim for same splits each round in part B)
- rest will be between 60 and 30s
- RPE of 8-9/10