Competitor Ttaining 10.14.15 

Competitor Ttaining 10.14.15

Recommended Order- A, B, C, D, E

A)  Goat / Skill 

B) Weightlifting 

1) Snatch Balance + OH Squat w/ 3 sec pause: 3-5 sets to find a max then 3×1+1@90%

2) Power Clean + Jerk dip w/ 3 sec pause+ Jerk: 3-5 sets to find a max then 3×1+1@90%

C) Strength

1. Pagan Press: 4×12

2. Incline TYI’s: 3×10

D) Mixed Modal

For Time 

75 Goblet Lunge, 55/35

25 C2B Pull ups

50 Goblet Lunge, 55/35

25 C2B Pull ups

25 Goblet Lunge, 55/35

25 C2B Pull ups

E) Conditioning 

For Time 

Row 100 Calories 

GHD Situp x 50

Row 100 Calories