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COMPETITION - Mi 01.12.21

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.

 

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


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