Competitor Training 11.17.14 

Competitor Training 11.17.14

Warm Up
Dots x 2
*Record Second Time

Gymnastics / Skill
EMOM 10 Min 8-12 Beat Swings (Kipping Practice) Focus on holding perfect Hollow and Arch positions so this translates to other kipping movements. Quality > Quantity!

Strength
Back Squat: 3×3@55%, 65%, 75%, 3×1@80%, 85%, 90%, then 3 attempts to find a 1RM *20 min cap

Mixed Modal
10 Minutes AMRAP
15 Burpees to 6″ Target
12 Push Jerk 155/105lbs
9 C2B Pullups”

Weight Lifting
Snatch 2×3@50%, 60% 6×1@70%, 75%, 80%, 85%, 90%, 90%

Mixed Modal B
None

Accessories
*If you have specific weaknesses perform accessories for that area.
1) Accumulate 2:30 min Hollow hold & 1:30 min sec Superman hold
2) Half Kneeling 1 Arm DB Press 3×8 each arm rest 60 sec btwn sets
3) Band Pull-apart 3×12-15