Competitor Training 3.1.16 

Competitor Training 3.1.16

Session 1 AM Weightlifting 

Power Clean: every 90 sec 1×2@60% 1×2@ 70 1×2@75% 2×2@80% 1-3×2@85%*you choose your volume based on feel from 16.1. 

Strength 

Turkish Get Up: 5×5 each side 

Conditioning 

Assault bike: 3x90sec rest 3 min btwn * max effort sets 

Session 2 PM 

Mixed Modal 

4 rounds 

30 on 30 sec off 

KB swing

DBLU 

Wall Ball 

Plank hold