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. Snatch Conditioning
A. 3x 30sec AMRAP of:
Hang Power Snatch at 65% of 1RM Snatch,
Rest 35sec between rounds
rest 3-5 mins
B. 3x 30sec AMRAP of:
OHS, same weight as “A”,
Rest 35sec between rounds
Rest 3-5 mins
C. 3x 30sec AMRAP of:
Hang Power Snatch at 75% of 1RM Snatch,
Rest 35 between rounds
Rest 3-5 mins
D. 3x 30sec AMRAP of:
OHS, same weight as “C”,
Rest 35sec between rounds
2. Squat
7×3 Pausing Front Squats, climbing
*
Rep 1 = 5 second hold
Rep 2 = 3 second hold
Rep 3 = 1 second hold
3. Gymnastics
6×10m HS Walk, not for time.
4. Rowing
50-40-30-20-10-20-30-40-50 Calories for time,
Rest 1:1 work/rest
SESSION 2:
1. Conditioning
6 Rounds for time
35-30-25-20-15-10 Cals on Assault Air Bike
12-10-8-6-4-2 Muscle ups
2. Accessory
All with tempo: 3030
For Quality:
50 Banded Good Mornings
50 Tricep Extentions
50 Banded Bicep Curls
Opmerkingen