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COMPETITION - Mo 29.11.21

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 1


1.

3 sets x 4000m Row


250m @ 9/10 RPE

250m @ 8/10 RPE

250m @ 7/10 RPE

250m @ 6/10 RPE

+ repeat x3

(5min Rest between sets)


2.

12min EMOM

12 GHD Sit Ups + 20 Double Unders



SESSION 2


3. Front Squat

6 x 2 @ 80%


4.

Heaving Snatch Balance + Overhead Squat


70% x 1+2 (x2)

75% x 1+2 (x2)


5.

Snatch Pull

95% x 3-3-3-3


6.

14min EMOM

30% of Ring Mus


7.

14min EMOM

30% of Strict HSPU

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