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.
5 sets x 2000m Row
250m @ 9/10 RPE
250m @ 8/10 RPE
250m @ 7/10 RPE
250m @ 6/10 RPE
+ repeat
(5min Rest between sets)
2.
8min EMOM
8-12 GHD Sit Ups + 20 Double Unders
SESSION 2
3.
Back Squat
6 x 2 @ 80%
4.
Low Hang Snatch (knee)
3-3-3-3-3 @ 70%
5.
1 Snatch Balance + 2 Overhead Squat
4sets @ 65%
6.
16min EMOM alternate:
1- 30% of MAX Ring Muscle Ups
2- 30% of Strict HSPU