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.
1. Conditioning 1
50 Snatches, 60/40kg
50 Lateral Burpee Box Jump Overs, 60/50cm
2. Conditioning 2
100m Sled Pull, 1.25x Bodyweight
200m KB Farmers Carry, 2x32/24kg
A. 2×2 Good mornings, heavy
B. 3×10 Glute Ham Raises GHD
C. 2×30 Reverse Hypers GHD
1. Running Session
EMOM 40Min: Alternate between:
1.Min - 200m fast
2.Min - Rest
be within 1 second of each interval
6x2 Back Squat
Increase the weight every set to a heavy double.
A. 50 Strict HSPU for time
B. 2x30m HS Walk, rest as needed between sets