COMPETITION - Di 12.10.21

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.

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1. GYMNASTICS

Every 3 minutes, for 15 minutes (5 sets):

4-6 Strict Handstand Push-Ups

12 Toes-to-Bar

30 Double Unders + 10 OHS 40/30kg

2. Strength

Back Squat 7 x 3 reps @ Tempo 42X1

Rest 2-3 minutes

3. Weightlifting

4x 3+1

3 Deadlifts to Knee + 1 Deadlift @ 60-70% of 1RM

Rest as needed

Pause for 2 seconds at the knee and the ground every rep.