Competitor training 3.2.16

Session 1 AM Weightlifting 

Power Snatch + Hang Snatch: every 60 sec for 10 min starting @60% and building. No higher than 90% 


Front Squat: 5×3 @60%, 70%, 75%, 80%, 85%

Session 2 PM 


Super Set

A) Band Pull aprts: 3×10

B) Banded W’s: 3×10

C) Victory’s: 3×10

D) Bridge Rocks: 3×5


1) Headstand and Hold 3x:05 sec

2) Freestanding Handstand (Use a spotter if needed but the focus is a static hold not stumbling around on your hands.) 3x:05-:15 sec

3) Handstand Walk(Use a spotter in needed but the focus is solid position and locked in midline.) 1xME

4) Shoulder Taps: 3×10

5) Strict HSPU: 3×3-5

6: Kipping HSPU: 3×4-6

Row: 3×1000 M rest 90 sec btwn

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