Competitor Training 7.5.14

Gymnastics
1) Box Shoulder Stretch 4×0:20
2) Inverted Hollow on a Bar (scale to rings if necessary): accumulate: 90 sec

Weightlifting
1) Clean : 1-3 sets to find a 3RM then 3×3@90% *not touch and go, drop from the top

Strength
1)Dead Lift: 1-3 sets to find a 5RM then 4×5@90%
2)Push Press: 1-3 sets to find a 5RM then 2×5@90%

Mixed Modal
With a Partner 3 rounds for Time: Stone 2 Shoulder x 15(each) @135/95, C2B Pullups x 20 (each)

Interval / GPP
Run / Row 25 Min for Distance or Make up and Interval wrrok missed during the week

Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Arch Rocks 3×20
2) Floor Levers / Dragon Flags 10 sec Decent 3×5
3)Incline Bench TYI’s 3×12

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