Competitors Training 1.18.16

Session 1 / AM
Gymnastics
Super Set
A) Bottom of Dip Hold 3x:10 Sec
B) Top of Pull-up Hold 3x:10 Sec
C) Hollow Rocks 3×10 Sec
D) Arch Rocks 3×10 Sec
Then
1) 3 Swings into Hip Pull-up + 1 Swing into Muscle up: 3×1(3+1)
2) 1 Muscle Up + 3 Strict Dips: 3×1(1+3)
3) Kipping Muscle Ups: 1xME
Weightlifting
Hang Clean & Jerk: every 90 sec for 12 min 2×60% 2×70% 2×75% 5×2@80%
Strength
Back Squat: 5×6@90% of your 6RM

Session 2 / PM
Mixed Modal
5 RFT:
30 KBS, 2/1.5 pood
30 Push ups
500M Row

       

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