Competitor Training 4.8.15 Off Season Week 1

Warm Up
Dots x 2
3 rounds for Quality
5 Roll-up Squats
10 Skier Squats (5 each way)
10 Cossack Squats (5 each way)
5 Plate Squats
5 Dislocates + 5 Reverse Grip Dislocates
10 Hollow Pass Through (or 5 + 5 attempts)

Skill
Pullup + Thruster Progressions
then 3 rounds of 3+3 rest 60 sec btwn

Mixed Modal
Fran
For Time
Rounds of 21-15-9
Thrusters @95/70
Pullups

Strength
Weighted Ring Dip: 5×5 add weight each set heavy but not maximal weight

Clean Pulls W/ 5 sec tempo eccentric 5×3@85% rest 2 min btwn

Mixed Modal B
2×4 Min Amrap rest 4 min Btwn
15 KB Swings 2 pood / 1.5 pood
10

  

       

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