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COMPETITION - Mi 18.08.21

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.

 
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

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