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.
A. Gymnastics 4 sets of:
10m Handstand Walk to Wall + Handstand Push-Ups x Max Reps
immediately followed by a 30 second handstand hold.
*If you are unable to perform handstand walks scale to:
30 second Handstand Hold + Handstand Push-Ups x Max Reps
If you fall off the wall during your handstand push-up set, terminate the set, wait 60 seconds and
kick back up to the wall for handstand push-ups x max reps plus immediately followed by a 30
second handstand hold.
2. Metcon
AMRAP 3min
4/2 Muscle-Ups
8 Deadlifts (90/55kg)
--then--
Rest 3min
--then--
AMRAP 3min
4 Power Cleans (80/50kg)
8 Chest-to-Bar Pull-Ups
--then--
Rest 3min
--then--
AMRAP 3min
4 Front Squats (70/45kg– from the floor)
8 Toes to Bar
--then--
Rest 3min
--then--
AMRAP 3min
4 Power Snatches (60/40kg)
20 Double-Unders