Competitor Training 2.12.16 

Session 1 “AM”
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
2) RING PUSH UP / PLANK COMPLEX: 5×3
3) MUSCLE UP W/ EXTRA PULL (1 SWING, 1 PULL, 1 MU):3×5

Strength
Front Squat: 5×5@90% 5RM

Conditioning
12 rounds: Run 40sec with max incline as fast as possible rest 90 sec btwn.

Session 2 “PM”
Mixed Modal
4 Rounds for time
1:00 Max effort OH Squats @95/70
1:00 Rest

1:00 Max effort HSPU

1:00 Rest