COMPETITION - Fr 15.10.21

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.

---

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