Competitor Training 2.9.16 

Session 1 “AM”
Gymnastics
Super Set
A) Band Pull aprts: 3×10
B) Banded W’s: 3×10
C) Victory’s: 3×10
D) Bridge Rocks: 3×5
Then
1)HeadstandandHold 3x:05sec
2) Freestanding Handstand (Use a spotter if needed but the focus is a static hold not stumbling around on your hands.)3x:05-:15 sec
3) Handstand Walk(Use a spotter in needed but the focus is solid position and locked in midline.)1xME
4) Shoulder Taps: 5×20
5) Strict HSPU: 3x ME
6: Kipping HSPU: 3xME

Weightlifting
Hang Snatch From above the knee: EMOMx12 min 2 Reps@60% (Fast and Perfect)

Strength
Weighted Hip Bridge: 5RM
Pagan Press: 3×10