Competitor training 3.2.16
Session 1 AM Weightlifting
Power Snatch + Hang Snatch: every 60 sec for 10 min starting @60% and building. No higher than 90%
Strength
Front Squat: 5×3 @60%, 70%, 75%, 80%, 85%
Session 2 PM
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) Headstand and Hold 3x:05 sec
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: 3×10
5) Strict HSPU: 3×3-5
6: Kipping HSPU: 3×4-6
Conditioning
Row: 3×1000 M rest 90 sec btwn
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