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.
3 sets x 8000m Bike Erg
500m @ 9/10 RPE
500m @ 8/10 RPE
500m @ 7/10 RPE
500m @ 6/10 RPE
+ Repeat x3
(5min Rest between sets)
2.
Strict Toes to Rings
5 x MAX Reps
2:30 Rest
SESSION 2
3.
Front Squat
6 x 3 @ 80%
4.
Hang Clean (knee)
70% x 3 (x2)
75% x 3
80% x 2 (x2)
5.
10 sets @ increasing effort per set:
10 cal AirBike
10 Burpees to 6" OH
5 Power Clean and Overhead @ 40/30kg
5 Front Squats @ 40/30kg
1:30 min b/t sets
*Set 1 @ moderate
*Set 2 faster than set 1
*Set 3 faster than set 2, etc.
*Last set near all out