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.
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