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.
5 sets x 2000m Ski
250m @ 9/10 RPE
250m @ 8/10 RPE
250m @ 7/10 RPE
250m @ 6/10 RPE
+ repeat
(5min Rest between sets)
2.
Strict Muscle Up
3 x MAX Reps
3:00 Rest
* banded if need
SESSION 2
3.
Power Snatch
3-3-3-3 @ 65%
4.
Power Clean + Jerk
3-3-3-3 @ 65%
5.
Snatch High Pull
2x3 @ 70%
1x3 @ 75%
6.
20 minutes @ 75%:
15 cal Rowing
20 Alt Single Arm Devils Press (22.5/15kg)
15 cal AirBike
20m OH DB Walking Lunges (right)
20m OH DB Walking Lunges (left)