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COMPETITION - Mi 01.09.21

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. Strength

A. Jerk

1 RM Split Jerk

B. Squat

A. Front Squat 5x2 find a heavy double of the day

B. 4×4 Front Squat with 90% of A.

2. Gymnastics

10 Rounds for Quality

10 Pistols (5/side)

5 Strict HSPU or Deficit HSPU*

* scale to Kipping HSPU

3. Conditioning

4 Rounds for time of

3 Burpee Ring Muscle ups*

6 Hang Squat Clean Thruster, 60/40kg

12 Cals on Assault Bike

18 Cals on Rower

Scale: * Jumping RMU

4. Accessory

5 rounds NOT for time of:

5 Strict Press, heavy

10 Double DB Strict Press

10 Weighted GHD SU

10 Weighted GHD Back Ext.

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