Competitor Training 6.16.14

Weightlifting

1) Snatch + Hang Snatch 60%x(1+2)x1, 70%x(1+2)x1, 75%x1, 80%x1x2, 85%x1, 87.5%x1x2

2) Clean + Hang Clean + Jerk 60%x(1+2+2)x1, 70%x(1+2+2)x1, 75%x1, 80%x1x2, 85%x1, 87.5%x1x2

Strength

Back Squat, 3 count pause 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop)

Gymnastics

1a) Accumulate 90 seconds in handstand against wall
1b) Accumulate 90 seconds in bridge hold

2a) 6 minutes volume accumulation: strict handstand pushups
Rest 5 minutes
2b) 6 minutes volume accumulation: kipping handstand pushups

Notes: Volume accumulation is steady work, not max effort. If you are likely to perform more than 30 reps in the 6 minute time period, add a deficit or weighted vest. Keep strict handstand pushups truly strict – no arching.

3) 3×15 pike/straddle sit leg raise

4) Shoulder stretch with and without partner

Capacity

5 rounds for time:
7 power snatch, 75#/55#
7 ring pushups
7 thrusters, 75#/55#
7 chest-to-bar pullups

Notes: For ring pushups, lower rings to the top of a bumper plate, then put your feet on that plate. Try to keep the rings close and exaggerate lockout at the top.

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