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Training Plan for Tuesday February 12th 2019

A) choose one of the following hinging variations

- 1) hang power cleans 2) deadlifts

2 sets of 6-8 reps @5/10
2 sets of 4-6 reps @6/10
2 sets of 2-4 reps @7/10
2 sets of 1-2 reps @8/10

B) for time with a 14 min time cap

"Westeros"

- 20-18-16-14-12-10

- i) hang power clean @40-50% of A) ii) wall balls @4-8% of 3RM f.squat

- strict push up variation

C) Accessory

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- choose hinging variation based on strength needs
- aim for "easier" chin over bar or dead hang hold with more time over harder variation for less time
- push up variation should be complete in no more than two sets for rounds of 20 and 18
- preference would be clean of over bodyweight if doing hang squat cleans in "Westeros"
- suggested RPE of 6-7/10 for "Westeros"