Competitor training 6.25.14

Weightlifting

1) Power Snatch with two second pause just below knee 57.5%x2, 67.5%x2x2, 75%x1x2, 80%x1x2

2) Power Clean with two second pause just below knees 57.5%x2, 67.5%x2x2, 75%x1x2, 80%x1x2

Notes: Percentage based off of full lifts.

Strength

Front Squat 2 @ 6, 2 @ 7, 2 @ 8, plus four down sets (repeat)

Notes: Conservative 8 – keep it fast. Rest 90 seconds between sets.

Gymnastics

1) 12 minutes volume accumulation:
1 “No-No-No” rope climb
1 standard legless rope climb
1 rope climb

Notes: If you cannot perform a full “No-No-No” rope climb, just get as high as possible each round.

2) Accumulate 90 seconds in frog stand or tuck planche

3) 3×20 5 second hollow hold + roll + V-up

4) Shoulder Stretch with and without partner

Capacity

AMRAP 12 minutes:
18 one legged squats, alternating
12 Russian kettlebell swings, 32kg/24kg
Handstand walk 25′

Notes: Snap into a plank at the top of the swing – abs, butt, and quads squeeze tight, torso doesn’t go past vertical, and the kettlebell just floats up.

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