Competitor Training 11.28.14 

Competitor Training 11.28.14

Warm Up
Agility Ladders x 3

Gymnastics / Skill
Skin The Cats 6 minutes volume accumulation
Then 2 Rounds of the Arnold Snatch Warm-up

Weightlifting
3 Position Power Snatch: @50%, 60%, 70%, 75%, 80%, 80%+ only If you make 80% take 1-2 attempts at hitting a max fot this complex, then 1×90% of your heaviest set *the bar should never leave your hand or touch the ground during the complex if it does, it’s a miss. Rest exactly 90 sec btwn

Mixed Modal
18-12-6 reps For time of:
Dead Lifts, 275/185
Strict HSPU

Strength
Bench Press: Every 90 Sec 4×3@50%, 60%, 70%, 75%, then 3-5sets x3 @85%

Mixed Modal B
3 Rounds
Run 400m
75 Double-unders
Rest 3 Minutes”

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) Bicep Curls & Triceps Ext 3×10
2) Pike/Straddle sit leg raise 3×30
3) Sumo Stance Straight Leg Good Mornings 3×12-15