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Training Plan for Thursday June 21st 2018

A) weightlifting

i) power clean + push press

- 2-4 sets of 1+3

ii) power clean

- 2-4 sets of 1.1.1

B) OTM 20 min

i) 2 reps of 1 power clean + 1 push press
ii) 1.1.1 power clean

min 1-2-3 - 5/10 or 50% of max c&j
1 min rest
min 5-6-7 - 5.5/10 or 55%
1 min rest
min 9-10-11 - 6/10 or 60%
1 min rest
min 13-14-15 - 6.5/10 or 65%
1 min rest
min 17-18-19 - 7/10 or 70%

C) 2 rounds

- 60s front rack mobility - coaches choice
- 30s shoulder extension dowel hold

Notes:

- treat part A) as a warm up for part B)
- add weight every 3 min in part B) - start at appropriate weight that will allow this to happen