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Training Plan for Tuesday August 6th 2019

A) 3 rounds of

- 4 reps of broad jumps
- 8 drop squats
- 12 reps of elevated calf raise
- 20s plank hold

every 90s for 30:00 min

B) 6 rounds of

- 1) 1.1.1 hang power cleans @50-60% of 3RM f.squat 2) 10 russian kb swings @30-40% bdywt

00:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30

9:00 rest

C) 6 rounds of

- 1) 100-300m run 2) 300-600m bike

10:30 - 12:00 - 13:30 - 15:00 - 16:30 - 18:00

19:30 rest

D) 6 rounds of

- 1) 8 front squats @65-75% of 3RM 2) 8 goblet squats @30-40% of bdywt

21:00 - 22:30 - 24:00 - 25:30 - 27:00 - 28:30

E) Accessory

- 2 min dowel sit
- 5/5 per arm - bent arm elbow rotations with dowel

Notes:

- power clean practice should occur if able to maintain a front rack position
- practice russian kb swings if unable to front squat or if prescribed
- aim for 1 min of work each run interval
- RPE of 8/10