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. Strength
Deadlift 5-5-5-5-5 reps
Increase weight each set
2. Conditioning
10 Rounds
40m heavy sled pull, 140/100kg
1 Peg Board
3. Barbell Conditioning
60 Clean + Jerk for time, 60/40kg
4. Gymnastics Conditioning
15 Rounds of:
5 Strict Pull Up
10 Push ups
15 Squats
TC 14'
Try to be faster than 1' each round!!!
5. Accessory
3x10 each
Bench Press
Db front raise
Db side raise
SESSION 2:
1. Running
A. 3x400m, 200m walk between
B. 3x400m, 300m walk between
C. 3x400m, 400m walk between
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