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. Conditioning
60mins @ 3/10 RPE
1000m Assault Bike
20m HS Walk
800m Run
40m Bear Crawl
600m Row
60m Double KB OH Carry (24/16kg)
400m Ski
80m Double KB Farmers Walk
2.
4 Rounds:
30s HS Walk
30s Rest
SESSION 2
3.
Ring Dips
4 x MAX Reps
2:30 Rest
4.
Bent over Row
Build to 3RM
+
5 x 3 @ 90%
5.
Split Jerk
70%, 3-3-3
75%, 3-3-3
6.
Push Press
80%, 4-4-4
85%, 3-3-3
7.
Snatch Pull
8.
10 Rounds
10 cal Rowing
10 Double KB Thrusters @ 16/12kg/arm
10 Burpees - no jump @ top
1:30 min b/t sets
*Adjust work order every set
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