Competitor Training 7.14.14

Gymnastics
1) Accumulate 3 min in handstand hold against wall Nose and Toes.
2) 10 min 5-10 rep C2B Pullup EMOM (Use Gymnastics or Butterfly Kip, if not pro ficient in both alternate styles every other minute)

Weightlifting
1) Snatch High Pull + Hang Snatch + Snatch: find a max then 3sets @90%

Strength
1) Back Squat: 6×60%, 6X65%, 6X70%, 6×75%, 6×80%
2)Push Press: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal
21-15-9 DL@225/155 Ring Dip

Intervals / GPP/ Conditioning
Sprint 200M Shuttle x8 rest 3:1, run them in 50m intervals. If you deviate by more than 3 sec from best effort that effort doesn’t count.

Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Acculmulate 4 min Hollow hold & 2.5 min sec Superman hold
2) DB TYI’s 3×12
3) Weighted Situp 3×10 Heaviest Possible

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