Competitor Training 12.19.14

Warm Up
Agility Ladders x 3

8 Min HS Straight Arm Hip Taps volume accumulation (
2 rounds of the Arnold Snatch Warm-up

Weight Lifting
Snatch + Snatch Balance 8x(1+1) @50%, 60%, 70%, 80%, 85%, 85%, 85%, 85% Rest exactly 90 sec btwn. Make sure you pause for 3-5 sec in the bottom position of the snatch balance; these are rock bottom catches, no Snatch grip behind the neck Power Jerk and then riding the bar down!

Mixed Modal
4 Rounds for time
Row 250 M
10 C2B Pull-ups
20 alternating Pistols

Bench Press: Every 90 Sec 4×2@50%, 60%, 70%, 80% then 4×2@85%

Mixed Modal B

If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) Bicep Curls & Triceps Ext 3×10
2) Pike/Straddle sit leg raise 3×30
3) Sumo Stance Straight Leg Good Mornings 3×12-15


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