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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


Build up to a heavy 2-RM Clean & Jerk

PERFECT repetitions -- touch n Go



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


3x30 each

Banded Bicep Curl

Banded Tricep Ext.

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