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COMPETITION - Di 23.11.21

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.

 

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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