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COMPETITION - Mi 13.10.21

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. 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.


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