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. Endurance
5 sets x 4000m Bike Erg
500m @ 9/10 RPE
500m @ 8/10 RPE
500m @ 7/10 RPE
500m @ 6/10 RPE
+ Repeat
(5min Rest between sets)
2. Strict Toes to Rings
3 x MAX Reps
2:30 Rest between sets
SESSION 2
3. Back Squat
3-3-3 Reps @ 95% of Back Squat
4. Low Hang Clean
3-3-3-3-3 @ 70% of best Clean
5. Clean Pull
3-3-3-3 @ 90% of best Clean
6. RDL
5-5-5 @ 60% of best Clean
7. CONDITIONING
10 sets @ increasing effort per set:
14 Row
12 Wall Balls
10 Burpees
8 Deadlift @ 40/30kg
6 Hang Power Clean @ 40/30kg
4 Front Squat @ 40/30kg
2 Shoulder to OH @ 40/30kg
2 min rest
*Set 1 @ moderate
*Set 2 faster than set 1
*Set 3 faster than set 2,
... etc. ...
...
Set 10 (Last) near all out