Competitor Training 11.5.14 

Competitor Training 11.5.14

Warm Up
GPP / Dynamic Warm-up x2
Gymnastics
4XME UB HSPU rest 2:00
Weightlifting
3 Position Snatch: 5×1@50%, 60%, 70%, 75%, 75%
Mixed Modal
3 Round FGB Scoring
1 Min KB Swings
1 Min DBLU’s
1 Min Push Press @95/70
Rest 60 seconds between rounds”
Strength
Strict Press 5×7@80-90% of your 7RM
Mixed Modal B
For Total Reps
Tabata Front Squats 8 rounds 20 sec work 10 sec rest @135/95 Accessories
If you have specific weaknesses perform accessories for that area.
1) DB 4 way Shoulder 3×12
2) Accumulate 2-3 min in foot elevated inverted Row w/ Chest to bar 3) Hollow 5 sec V-Up roll x 70