Competitor Training 2.10.16 

Session 1 “AM”
Weightlifting Wednesday!!!
Mock Meet:
Snatch: 15 min 3 attempts to find 1 RM
Then rest 5 Min.
C&J Then 15 min 3 attempts to find a 1 RM

Session 2
Gymnastics
Super Set
A) Shoulder Dislocates: 3×10
B) V-Ups: 3×10
C) Arch Rocks: 3×10
D) Hollow Open Bar Tap (dynamic with Shoulder Lift): 3×10 Then
1) RING PUSH UP / PLANK COMPLEX: 5×3
2) MUSCLE UP W/ EXTRA PULL (1 SWING, 1 PULL, 1 MU):3×5

Conditioning
24 Min EMOM
Min 1: 30 Sec Assault Bike for calories
Min 2: 30 Sec Row for Calories
Min 3: 30 Sec Run for Calories (tredmill)