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.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds
(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and
Minute 2 – Handstand Walk x 15-20 meters
Minute 3 – Skin the Cat x 4-6 reps
Every 90 seconds for 15 minutes (10 sets):
Back Squat x 2 reps @ 86%
One set of:
Back Squat x 8 reps @ 70%