Competitors Training 1.16.15

Warm Up
Agility Ladders x 3

Gymnastics / Skill

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


Front Squat: 8×2@50%, 60%, 70%, 75%, 80%, 85%, 87.5%, 87.5%

Mixed Modal

For 20 min 30 sec on 30 sec off Row for calories


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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