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.
60mins @ 3/10 RPE
400m Run
5 KB Windmills right arm (16/12kg)
5 KB Windmills left arm (16/12kg)
400m Run
5 KB TGU right arm (16/12kg)
5 KB TGU left arm (16/12kg)
400m Run
5 Wall Walks
2.
5 Rounds:
30s HS Walk
30s Rest
make note of distance travelled
SESSION 2
3.
Ring Dip
5 x MAX Reps
2:00 Rest
4.
Prone Pull
Build to 2RM
+
5 x 2 @ 90%
5.
Split Jerk
70% x 3-3-3
75% x 3
80% x 2-2
6.
Push Press
80% x 4
85% x 3-3-3
7.
Snatch High Pull
75% x 5-5
80% x 5-5
8.
5 Rounds
20/15 cal Rowing
100ft Walking Lunges
5 R Arm KB Thrusters @ 32/24kg KB
5 L Arm KB Thrusters @ 32/24kg KB
5 R Arm Hang KB Snatch @ 32/24kg
5 L Arm Hang KB Snatch @ 32/24kg
2:30 min b/t sets
*Adjust work order every set