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Training Plan for Tuesday November 20th 2018

A1) hang power clean - no missed reps

- 6 sets of 3 reps - climbing to 7/10
or
- front squat - 6 sets of 3 - climbing to 7/10

A2) dip variation

- 6 sets of 3-10 @2222

A3) pull up variation

- 6 sets of 3-10

B) every 3 min complete

0-3: 500m row C2
3-6: i) 200, 300, 400m run ii) 40 ground to overhead
6-9: 1km bike
9-12: i) 150 double unders ii) 200 singles

C) 2 minutes of each

- half kneeling ankle flexion stretch
- 10 second ankle rotations

Notes:

- no missed reps during cleans or squats in part A)
- in part B), treat each exercise as a test and record each time in Train Heroic