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. 1 Rep Maxes
- Snatch
- Clean + Jerk
2. Strength
Back Squat 5×8
work up to a heavy set of 8 reps
3. Gymnastic Pulling:
EMOMx7
1 Legless Rope Climb
4. Conditioning
EMOMx12
1.Min 18/12 Cals
Even: 3-5 Touch n Go Power Snatches, 60/40kg
SESSION 2:
1. Conditioning
5 Rounds for time
7 Squat Cleans, 70/50kg
14 KB Sumo Deadlift High Pull, 24/16kg
2. Accessory
EMOM: 12
1. Min 20 second Hollow Hold
2. Min 40 Push-up
3. 10-15 min Foam Rolling
Calf,
Quadricep,
Abductors,
Adduktors
Hams
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