Competitor Training 4.11.15 Off Season Week 1

Warm Up
Dots x 2
3 rounds for Quality
5 Cat Cows + 10 Arch Snaps
5 Roll-up Squats
10 Skier Squats (5 each way)
10 Cossack Squats (5 each way)
5 Plate Squats
5 Table tops w/ 3 sec Pause + 5 Rolling Table Tops
5 Dislocates + 5 Reverse Grip Dislocates
5 Wall sit Pelvic Tilts
Then Clean ABC’s: 2 rounds of B’s Only rest 1 min Btwn and 1 round of Jerk Progression 

Weightlifting / Strength 

Clean + Jerk 1RM : EMOM Starting @60% perform 1 C+J. Adding either 5 or 10 lbs per set until you miss.

Mixed Modal 

Cash Out 100 Situps for Time


3 Stop Snatch Pull (aka snatch segmented pull): 5×3 start @70% add weight each set but keep positions perfect. Pauses are 1″ off the ground, at the knee, mid thigh. Pause for 3-5 sec at each position. Rest 2-3 min btwn sets. 

Mixed Modal B 

For Time
5 Rounds 

AirDyne 10 Calories 

Muscle Up x 5 



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