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Training Plan for Thursday November 15th 2018

15 min to practice

A) pause power cleans

- 3-5 sets of

- 1.1.1 power cleans - 3s pause in catch

or 3-5 sets of

- 5 romanian deadlift @3111
+ 5 front squats @3111

B) balance of class to complete

- 4/4 bulgarian split squat @2222
- 4/4 cossack squat @2222
- 4/4 DB high pull - climbing
- 10 weighted sit ups - 10-15% bdywt
- 4/4 single arm DB shoulder press - climbing
- 30/30s single arm front rack KB hold - approx 2% bdywt

C) 2 minutes of each

- kneeling wrist extension stretch
- 10 second wrist closed fist wrist rotations

Notes:

- if limited in hip flexion or wrist extension use squats and romanian deadlifts