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COMPETITION - Mo 30.08.21

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 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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