COMPETITION - Di 16.11.21

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.

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SESSION 1

1.

60mins @ EASY EFFORT

800m Run

30m OH KB Carry Right Arm (32/24kg)

30m OH KB Carry Left Arm (32/24kg)

800m Run

30m Front Rack KB Carry Right Arm (32/24kg)

30m Front Rack KB Carry Left Arm (32/24kg)

800m Run

30m Farmers KB Carry Right Arm (32/24kg)

30m Farmers KB Carry Left Arm (32/24kg)

2.

3 Rounds:

30s HS Walk

30s Rest

3.

Ring Dips

3 x MAX Reps

3:00 Rest between sets

SESSION 2

4.

Prone Pull

Build to 4RM

+ 5 x 4 @ 90%

5.

Split Jerk

3-3-3-3-3 @ 70% of Split Jerk

6.

Push Press

2x5 @ 75%

2x5 @ 80%

7.

5 Rounds:

15 cal Rowing

15 Toes to Bar

15 Wall Balls

15 Push-ups

15 KB Swing @ 32/24kg

3 min rest between sets