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.
A.
3 Rounds for times of:
6 Bar Muscle-Ups
10m Handstand Walk
8 Strict Handstand Push-Ups
Rest 2 minutes
B.
Every 2 minutes, for 12 minutes
Back Squat
5 reps @ 80%
3 reps @ 85%
1 rep @ 90%
5 reps @ 85%
3 reps @ 90%
1 rep @ 95%
Rest 2 minutes between sets.
C.
Open Event 13.4
AMRAP in 7 minutes
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.
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