FREE EXAMPLE - 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
A. Work up to a heavy single Snatch Balance
Work up in 5-4-3-2-1-1-1
B. Work up to a heavy single Squat Snatch
Work up in 1-1-1-1-1 (after Snatch Balance)
* Heavy is not a max. You should not miss a repetition on the way to a "heavy" lift.
Save maximum exertion for days of maximum exertion.
2. Clean Jerk
Work up to a heavy complex of:
1 Power Clean + 3 Front Squats + 1 Split Jerk
3. Gymnastic Pulling:
EMOMx6:
1 legless Rope Climb or 1 Beg Board climb
4. Rowing Intervals
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower.
Choose “Select Workout” then “Custom List” then
“v1:40/20r...9′′.
SESSION TWO:
1. Conditioning
15-10-6 reps for time of:
Thrusters 60/40kg
Bar muscle-ups
2. Midline Accessory Work
3 Supersets of:
20 Weighted GHD Sit Up, 20/14 lbs (MB)
30 Extensions GHD, with empty barbell on back, 20/15kg
*Supersets are not for time, but there shouldn’t be extra rest between.
Rest 2-3 mins after each round