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Training Plan for Wednesday March 6th 2019

A1) choose one of the following hinging variations

- 1) power cleans 2) deadlifts

2 sets of 3-5 reps @6/10
2 sets of 3-5 reps @7/10
2 sets of 3-5 reps @8/10

A2) scap pull ups

- 6 sets of 5

A3) kneeling scap push ups

- 6 sets of 5

B) 5 min to complete the following

- 350/300m row C2
- 20 burpees
- 10 power cleans @35-45% of A1) ii) 20 russian kb swings

repeat at 8 min mark

- stagger second heat at 2:00 mark - record slowest time

C) Accessory

- 6 reps 10s elbow rotations per direction, per elbow
- 10/10 reps kneeling rock back 

Notes:

- choose hinging variation based on strength needs
- be sure to hold hollow position during scap pull ups
- be sure to maintain hollow position during scap push ups
- a squat clean of over bodyweight is preferred if performing power cleans in part B)
- goal is to get the same time each round in part B)
- suggested RPE of 8-9/10