May 12, 2017

Exodus Elite – Competitor Training

Auxiliary Warm Up:

Bulgarian split squat (Bulgarian Split Squat 3×8 (use DBs at sides or bar)

http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/

https://youtu.be/W5H-0DMiclY

Skilled Lift:

3 Position Power Clean (3 position Power Clean 4×2 75% of power clean)

http://www.catalystathletics.com/exercise/166/3-Position-Power-Clean/

https://youtu.be/1lcPnq2e_rM

Pull Strength

Snatch Pull (Snatch Pull 5×3 100% of PS)

Squat

Front Box Squat (Front Box Squat 5×3 77.5% of FS)

https://youtu.be/kQ7xqP_-uOE

Overhead Strength

Handstand Push-ups (Strict HSPU for depth 5×5)

Accessory

Warm-up (No Measure)

Work up to at least 120s of hanging on the pull up bar with mixed grips (narrow, wide, supine, un even, fat bar, etc.) Use as few sets as possible but don’t go to failure.

Efficiency

Metcon (AMRAP – Reps)

EMOTM for 5 min, 30s of toes to bar

Metcon

BackHoe Comp (Time)

Backhoe

5 rounds for time

8 db hang power cleans (53/35lb kb)

8 db push press (same)

8 round trip run 20′ forward, 20′ backward

Scaling Guide: 6 – 10 min, about 2 min per round.

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