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COMPETITION - Mi 24.11.21

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. 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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