Comp Training 1.24.18

Session 1
Weightlifting Wednesday
Find a Max: Power Clean + Front Squat + Jerk
5 minute EMOM: Power Clean + Front Squat + Jerk @75-80%

Session 2
1. 3 rounds:
Bird Dogs x10 each
Ring Plank x30 seconds
Plank March x30 seconds
Inch Worms (arms only) x5
Rest 15 seconds between movements
Rest 1:30 seconds between rounds

2. Back Squat (2-0-x-1) 5-5-4-4-3
*Stay strict with the Tempo
*Rest 2-3 minutes between efforts

3. 3 supersets:
DB Spit Squat (2-0-x-1) 5-6 per leg
Strict Pullup (x-2-3-1) 4-5 reps

4. 5 rounds:
Ring Row (1-1-1-1) x8
Strict Toes to Rings x4
Kipping Toes to Rings x6


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