programs gym photos nutrition videos

Training Plan for Wednesday November 7th 2018

A) clean segments

- 3-6 sets of

- 1 power clean
+ 3 hang power cleans - 3s pause above knee

or 3-6 sets of

- 5 romanian deadlift @3111
+ 5 front squats @3111

B) 14 min to complete

"Lillard"

4 rounds

- i) 50 double unders ii) 75 single skips iii) 600m bike
- 25 shoulder press - approx - 30% bdywt

C) 2 minutes of each

- kneeling wrist extension stretch
- 10 second closed fist wrist rotations

Notes:

- if limited in hip flexion or wrist extension use squats and romanian deadlifts