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Training Plan for Saturday June 1st 2019

A1) every 4:00 for 20 min (5 rounds) complete one of the following

1) deadlift @20X1 2) hang power clean with 2s pause in catch

set 1: 8 reps @50%
set 2: 8 reps @55%
set 3: 8 reps @65%
set 4: 8 reps @70%
set 5: 8 reps @75%

A2) strict push up variation

- 5 sets of 3-10


B) every 2 min for 5 rounds, choose one of the following rep schemes

- 3-6-9-12
- 4-8-12-16
- 5-10-15-20

- kipping or strict pull up variation
- step down box jumps
- weighted sit ups
- russian kb swings @10-20% of 1RM d.lift

C) Accessory

- 1 min 1/2 kneeling overhead lat stretch R/L
- 1" back knee elevated lunge hold R/L

Notes:

- choose A1) based on strength needs
- choose push up variation that is one harder than you can complete 5 sets of 10 at
- use same rep scheme in all 5 rounds for part B)
- coaches give students a warm up round to practice
- choose pull up variation that is one harder than you can complete 5 sets of 10 at
- suggested RPE of 6-7/10