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Training Plan for Saturday September 22nd 2018

A) 3 sets with an empty bar

- 8 tall muscle cleans
- 8 hang muscle cleans
- 8 front squats
- 8 tall cleans
- 8 hang cleans
- 8 cleans

B) power clean + hang power clean

- sets of 1+3 - treat this as warm up

C) OTM 20 min

1.1.1 power cleans

min 1-2-3 - approx 50%
1 min rest
min 5-6-7 - approx 60%
1 min rest
min 9-10-11 - approx 70%
1 min rest
min 13-14-15 -approx 75%
1 min rest
min 17-18-19 - approx 80% 
"D) 2 minute per

1/2 kneeling addi stretch
kneeling hip rotations

Notes:

- add weight every 3 min in part C)