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. Gymnastic Strength
EMOM 15 minutes:
Minute 1 – Chin over Bar Hold on Pull Up Bar x 20sec
Minute 2 – Handstand Walk x 10 m
Minute 3 – Skin the Cat x 6 reps
2. Strength
Every 90 seconds for 15 minutes (10 sets):
1 - Back Squat x 2 reps @ 80-85%
2 - Back Squat x 8 reps @ 65-70%
3. Core Conditiong
3 Rounds of:
1000m Row
20 Strict Toes to bar
30sec L-Sit Parallettes