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Training Plan for Thursday March 28th 2019

A1) every 2:30 min for 15 min (6 rounds) choose one of the following hinging variations

- 1) deadlifts 2) hang power cleans

00:00 - 5-6 reps @5/10
2:30: 5-6 reps @5/10
5:00: 4-5 reps @6/10
7:30 : 4-5 reps @6/10
10:00: 3-4 reps @7/10
12:30: 3-4 reps @7/10

A2) strict midline variation

- 6 sets of 3-10

B) "Lambeau Leap"

5 rounds

3 min to complete max reps

i) 3 hang power cleans @40-50% of A1) ii) 6 russian kb swings
i) 6 front squats ii) 6 goblet squats
9 push up variation

rest 1 minute

- pick up where left off each round

C) Accessory

- 1 min couch stretch per side
- 1 min wrist extensions stretch

Notes:

- choose hinging variation based on strength needs
- choose midline variation that allows for consistency over all 5 sets
- perform hang power cleans in part B) if 1RM squat clean is over bodyweight
- choose push up variation where you can complete 9 reps in a row for first five sets
- good score is 10-14 rounds
- great score is 14-19 rounds
- elite score is 20+ rounds