Competitor Training 12.16.15

Session 1

WEIGHTLIFTING WEDNESDAY

“Big Clean Complex” *Courtesy Ben Bergeron

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.

Goal is to build in weight each set

High Hang is from the pockets

Hang is from above the knee

Conditioning

Row 250 M x12 rest 1 min Btwn

Session 2

Mixed Modal

3 Rounds For time:

35 Burpees to 6″ target

15 Parallette HSPU

Rest 2 min btwn rounds

Midline Conditioning

For Time

21-15- 9

GHD Sit-up

GHD Raise

Then

21-15- 9

Hollow Rocks

Arch Rocks

Russian Twist

       

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