WARM UP
4mins
10 Pause banded goblet squats
10 Reverse shrugs
10 Band pull aparts
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener
STRENGTH
Front Squat 5×5
SKILL
5min EMOM
5-10 Toes to bar
or 2+ Ring muscle ups
WOD
5 Rounds – 12min cut off (be out the door by 12mins)
Run 400m
Rest 90sec
COMPETITORS
SESSION1
All weights are in percentage of max or
? means to feel out a working weight of the reps allocated. If you cannot tell the difference between a working weight and a maximal or light weight then you should’t be doing competitors training.
- Snatch 60×4, 70×4, 75x4x3
- Snatch deadlift 105x4x4
- Overhead squat ?x5x3
- Strict press ?x4x4
- Trap high pull ?x6x3
SESSION2
- Every 3mins x5
8 Heavy bench press + 8 strict chest to bar pull ups - WOD
- Reverse tabata L-sit