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Training Plan for Tuesday January 15th 2019

A) @RPE of 7/10 14 min to cycle through

- 10-60s handstand hold variation

- i) 6 tall cleans - climbing ii) 6 hang muscle cleans

- i) 8 strict toes to bar ii) 10s hanging L-sit iii) 30s hanging bent knee hold iv) 30s foot anchored sit up hold

- i) 10 alt pistols ii) 5/5 single leg step ups @3131 iii) 5/5 split squats @3131

B) clean prep

C) every 90s for 12 min (8 rounds) choose one of the following

- C1) power cleans C2) front squats C3) back squats

00:00: 4-8 reps @50%
1:30 : 4-8 reps @60%
3:00: 3-6 reps @65%
4:30: 3-6 reps @70%
6:00: 2-4 reps @75%
7:30: 2-4 reps @80%
9:00: 1-3 reps @85%
10:30 1-3 reps @85%

C) Accessory

- 2 min kneeling hip rotations per side
- 2 min 1/2 kneeling overhead lat stretch per side

Notes:

- use A) as a prep and practice time
- as stated with and RPE of 7 you should leave 1-3 reps in the tank for all movements in part A), so choose the variation appropriate to allow you to do so
- if new to cleaning or not cleared by your coach front squat from a rack in part B)
- adhere to percents unless you wish to make smaller jumps
- ensure stability is a large focus throughout all of B)