Competitor Training 2.22.16

Session 1Strength

Back Squat: 3×% of your 1RM from last week

Mixed Modal

2×3:00 AMRAP of:

15 TTB

10 Deadlifts 115/75#

5 Power Snatches 115/75#

Session 2

Super Set

A) Band Pull-aprts: 3×10

B) Banded W’s: 3×10

C) Dislocates: 3×10

D) Hollow Rocks: 3×10

E) Arch Rocks: 3×10

F) Bar Taps: 3×8

Then

1) Bar MU top to Bottom Drill: 1×3

2) Bar Muscle Up: 5×3, 1×75% of your Best set 

3) Strict C2B Pull-ups: 3×3

4) Kipping Chest 2 Bar Pull-ups: 3×3

Weightlifting

Power Clean: every 90 sec for 12 min 2×60% 2×70% 2×75% 5×2@80% 

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