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Training Plan for Saturday March 16th 2019

A) every 90s for 12 min (8 rounds) choose one of the following hinging variations

- 1) deadlifts 2) hang power cleans

00:00 - 5-6 reps @5/10
1:30: 5-6 reps @5/10
3:00: 4-5 reps @6/10
4:30 : 4-5 reps @6/10
6:00: 3-4 reps @7/10
7:30: 3-4 reps @7/10
9:00: 2-3 reps @8/10
10:30: 2-3 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 

B) 14 min - follow the leader

in teams of 4-8

- 15m sled push + 15m reverse sled drag
- 10 wall balls
- 5 burpees

C) Accessory

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes:

- choose hinging variation based on strength needs
- maintain same order in part B) and work for entire 14 min
- suggested RPE of 8-9/10