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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