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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