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COMPETITION - 05.11.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.


A. 9-6-3 Rounds Deadlift 150/100kg Burpee Box Jump over 75/60cm –Rest 3 min– 9-6-3 Bar muscle up Burpee Pull Up

B. 6 Rounds for Q 1 Peg board or 30sec Peg hold at chin 60 double unders *Rest 2 min between rounds

C. Strength 5 x 1 slow negative Back Squat to safety bar or box @ 105-110% Back Squat

warm up to a heavy single of the day and then perform C.

deload at the safety bar and reload on the rack for the next rep

make it with best form

Accessory For time 5 km air bike

Every 1000m do 10m Handstand walk

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