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Training Plan for Thursday May 9th 2019

A1) 16 min to complete one of the following

1) deadlift 2) hang power clean

set 1: 4-6 reps @5/10
set 2: 4-6 reps @6/10
set 3: 3-5 reps @6/10
set 4: 3-5 reps @7/10
set 5: 2-3 reps @7/10

A2) strict pull up variation

- 5 sets of 2 reps of 5-20s negative

B) 20 min to complete 5 rounds of

- i) 400m run ii) 450m row

- i) 12 russian kb swings ii) 12 hang power cleans - 35% of max clean capped at 95/65

- i) 20 goblet squats ii) 20 front squats

- i) 1-2 rope climb ii) 3 rope lowers iii) 5 strict pull up variation

C) Accessory

- 2 min dowel sit
- 20 standing banded no money drill
- 10 zotterman curls

Notes:

 - choose A1) based on strength needs
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- if able to complete 2 rope climbs in less than 2 minutes perform 2, if not then perform 1
- a 1RM squat clean of over bodyweight should exist if choosing cleans in part B)
- suggested RPE of 7/10