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Training Plan for Thursday August 1st 2019

A) every 2 min for 16 min (8 rounds) choose one of the following

- 1) power clean 2) deadlift

00:00: 5 reps @5/10 rpe
2:00 : 5 reps @6/10 rpe
4:00: 4 reps @6/10 rpe
6:00: 4 reps @7/10 rpe
8:00: 3 reps @7/10 rpe
10:00: 3 reps @8/10 rpe
12:00: 2 reps @8/10 rpe
14:00 2 reps @9/10 rpe

B) 15 min to complete max reps of

- 300m run or 600m bike
- 20 wall balls @4-8% of 3RM f.squat
- 10 unbroken strict push up variation

C) Accessory

2 rounds

- 10/10 banded clam shells
- 5/5 side over arch with reach

Notes:

- consider choosing power clean if able to maintain a front rack position
- consider choosing deadlift if unable to hold front rack
- aim to complete all wall balls sets in no more than 3 sets
- RPE of 8/10