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Training Plan for Thursday October 11th 2018

A) 1 set

- 8 tall muscle cleans
- 8 hang muscle cleans
- 8 front squats
- 8 tall cleans
- 8 hang cleans
- 8 cleans

B) 35 min to complete 5 rounds

- i) 1 clean + 3 front squats - 75% ii) 4 front squats - 75% - out of rack % is of 3RM f.squat

- 5-10 i) kipping chest to bar ii) kipping pull ups iii) strict pull ups iv) foot elevated pull ups v) ring rows

- 5-10 i) kipping hspu ii) strict hspu iii) pike variation iv) push up variation

- 30-60s hollow hold variation

C) 2 minute per side

- frog stretch
- fire hydrant hold

Notes:

- clean and front squat if desired - if not set up squat rack with a partner of equal strength and size
- choose "easier" variations and complete more reps vs harder and less