Competitor Training 2.8.16 

Competitor Training 2.8.16

Day 1

Session 1 “AM”

Gymnastics

Super Set

A) Band Pull-aprts: 3×10

B) Banded W’s: 3×10

C) Dislocates: 3×10

D) Hollow Rocks: 3×10

E) Arch Rocks: 3×10

F) Bar Taps: 3×8

Then

1) Bar MU top to Bottom Drill: 3×3

2) Bar Muscle Up: 5×3, 1xME

3) Strict C2B Pull-ups: 5×3

4) Kipping Chest 2 Bar Pull-ups: 5×3

Weightlifting

Hang Clean + Jerk: every 90 sec for 12 min 2×60% 2×70% 2×75% 1×2@80% 1×%, 3×2@85%

Strength

Back Squat: 5×4@90% of your 4RM

Session 2  “PM” 

Mixed Modal

For Time

25 Burpees

25 Calorie Row

50 Wallball @20/14

25 Calorie Row

25 Burpees