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COMPETITION - Di 17.08.21

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.

 

SESSION 1:


1. Pulling

A. 3×2 Snatch Pulls at 110% of 1RM Snatch

B. 3×8 Single Leg RDL’s


2. Conditioning A

5 Rounds for time

10 Power Cleans, 60/40

10 Burpees


3. Conditioning B

5 rounds:

1 Min AMRAP:

5 Box Jumps, 75/60cm

Max reps of Kipping Handstand Push Up* in remaining time

Rest 1 minutes between rounds


SESSION 2:


1. Run Session


Get a proper warm up.

10 min easy run with 10 sec fast interval each min.

get faster every Min. Start very slow.


A. 1x800m, Rest 4:1

B. 3x400m, Rest 3:1

C. 5x200m, Rest 2:1

D. 7x100m, Rest 1:1


OR

Run/Bike/Ski/Row for 40min.



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