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.
1.
4 sets x 3000m Row
250m @ 9/10 RPE
250m @ 8/10 RPE
250m @ 7/10 RPE
250m @ 6/10 RPE
+ repeat x2
(5min Rest between sets)
2.
10min EMOM
8-12 GHD Sit Ups + 20 Double Unders
SESSION 2
3.
Back Squat
2 x 2 @ 95%
4.
Low Hang Snatch
3-3 @ 70%
3-3-3 @ 75%
5.
Heaving Snatch Balance + Overhead Squat
2-2 @65% x 1+2 2-2 @ 70% x 1+2
6.
24min EMOM, Alternate:
30% of Ring MU
30% of Strict HSPU
Comments