Competitor Training 2.8.16
Day 1
Session 1 “AM”
Gymnastics
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: 3×3
2) Bar Muscle Up: 5×3, 1xME
3) Strict C2B Pull-ups: 5×3
4) Kipping Chest 2 Bar Pull-ups: 5×3
Weightlifting
Hang Clean + Jerk: every 90 sec for 12 min 2×60% 2×70% 2×75% 1×2@80% 1×%, 3×2@85%
Strength
Back Squat: 5×4@90% of your 4RM
Session 2 “PM”
Mixed Modal
For Time
25 Burpees
25 Calorie Row
50 Wallball @20/14
25 Calorie Row
25 Burpees
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