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. Conditioning
4 sets x 6000m Bike Erg
500m @ 9/10 RPE
500m @ 8/10 RPE
500m @ 7/10 RPE
500m @ 6/10 RPE
+ Repeat x2
(5min Rest between sets)
2.
Strict Toes to Rings
4 x MAX Reps
2:30 Rest
SESSION 2
3.
Back Squat
6 x 2 @ 80%
4.
Block Clean (Knee)
70% x 3-3
75% x 3-3-3
5.
Clean Pull on 2" Riser
90% x 3-3
95% x 3-3-3
6.
7 sets @ increasing effort per set:
20 cal AirBike
10 Alternating Pistols
10 Power Clean @ 60/40kg
10 Bar Facing Burpees
2:30 min b/t sets
*Set 1 @ moderate
*Set 2 faster than set 1
*Set 3 faster than set 2, etc.
*Last set near all out
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