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
Conditioning A. Run 5 x 400m Row sprints *Rest 2 min between efforts
B. Barbell Cycling For Quality
40 Squat Clean @ 60/40kg
40 Squat Clean @ 50/35kg
Accessory 3×15 Weighted seated calf raise *Rest 1-2 min between sets
Session 2
Strength Overhead squat 5×3 @ 75-80% 1RM *Rest 2-3 min between sets
Conditioning
A. For Time 33-27-21-15-9 Power clean 50/35 Handstand push up
–Rest 10 min–
-into B-
B. EMOM 10 min 1 Legless rope climb 1 Regular rope climb *If you fail at any point, take the next minute off, then continue. If you get to a point where you cannot perform legless, perform 2 regular rope climb.