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COMPETITION - MO 23.08.21

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 ONE:

1. Snatch

EMOMx12:

Mins 1-3: 1 rep at 80%

Mins 4-6: 1 rep at 85%

Mins 7-9: 1 rep at 90%

Mins 10-12: 1 rep at 80%


2. Strength

Work up to a heavy set of: 3 Front Squats + 1 Jerk


3. Gymnastic

EMOMx7:

1 Legless Rope Climb


SESSION TWO:

1. Conditioning


With a running clock:

At the 0:00

21-15-9 of:

Power Cleans, 60/40kg

Kipping Ring Dips

At the 10:00

12-9-6 of:

Hang Squat Cleans, 70/47.5kg

Strict Ring Dips

At the 20:00

9-6-3 of:

Squat Cleans, 90/65kg

Muscle ups


Notes:

Reduce the weight that you get the check points with some rest. ;)


4. Accessory Shoulder Work

3 Rounds

10 Bent over DB Fly

10 DB Front Raise

10 DB Lateral Raise

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