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. Barbell Conditioning
5-4-3-2-1 of:
Power Cleans, 65/45kg
Thrusters, 65/45kg
2. Squat
EMOMx10:
2 Back Squat increase every min.
3 Gymnastic
2 Rounds for strength and skill
20 Strict Chin Ups
25 Strict HSPU
30m Handstand Walk
rest as needed between
SESSION 2
4. Conditioning
For time:
2km Run
2km Row
1km Run
1km Row
5. Accessory
5×10 GHD Sit Ups, holding a 15/10kg plate overhead
5x10 GHD Back Ext. Holding a 15/10kg plate at the chest
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