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. Weightlifting
A.
Build up to a heavy 2-RM Clean & Jerk
PERFECT repetitions -- touch n Go
--then--
B.
1-1-1-1-1 Clean & Jerk @ 100% of today’s 2-RM
Rest as needed
2. Metcon
2 rounds for time of:
20 Thrusters, 40/30kg
20 Pull-ups
20 Wall Balls, 20/14 lbs
20 Row Calories
3. Accessory A.
3x10 each
- Weighted GHD Sit Ups, pick load
- Weighted Push ups (hold on top for 5sec), pick load on Back
B.
3x30 each
Banded Bicep Curl
Banded Tricep Ext.