Competitor Training 7.11.14

Gymnastics
1) Accumulate 3.5 Min Assisted Planch
2) 10 Min 4 Rep EMOM: 4 strict Ring Muscle Ups (incorporate a L-Sit or load if possible) or 6 Sec Negative (Jump up and lower yourself Down to a 6 Count)

Weightlifting
1) Snatch: 1-3 sets to find a 2RM then 3×2@90% *not touch and go, drop from the top

Strength
1) Back Squat: 8×55%, 8X60%, 8X65%, 8×70%
2)Weighted Dip: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal
4 Rounds for time
15 C2B Pull-ups
30 KB Swings
20ft HS Walk

Interval / GPP
Row 500m x4 rest 1:1

Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Bicep Curls & Triceps Ext 3×12
2) Pike/Straddle sit leg raise 3×20
3) Sumo Stance Straight Leg Good Mornings 3×12-15

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