Competitor Training 11.29.14 

Competitor Training 11.29.14

Warm Up
Dots x 2 then 3 rounds
Inch Worms x 30 Ft
Crab Walk x 60 FT
Bear Crawl x 60FT

Gymnastics
Hand Stand Walk Practice 6 minutes volume accumulation *record your longest distance unbroken and total distance.
Then 2 rounds of Arnold Clean warmup and Jerk Progression

Weightlifting
Clean & Jerk: 9×2 @50%, 60%, 70%, 75% 85%, 85%, 85%, 85%, 85% rest exactly 90 sec btwn

Mixed Modal
Run 5K for time

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

Mixed Modal B
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(If you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/DBs (50/30 lb)
Minute 3 – 10 Burpees + 20 Double-Unders

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) Jump Tucks Ext 3×10
2) 4 Way Hollow 4×30 sec each Position
3) Single Leg DB RDL 3×12-15