Competitor Training 1.25.16

Session 1
Mixed Modal
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Session 2
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
Snatch: every 90 sec for 12 min 2×70%
Strength
Back Squat: 3×10@60%

       

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