Competitor Training 7.15.14

Gymnastics
1) Accumulate 4 Min Ring Hold (Add L-Sit if you can)
10 Min 10rep EMOM 5 Strict HSPU+5 Kipping HSPU *3-5 inch deficite if Possible

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

Strength
2)Snatch Grip RDL: 1-3 sets to find a 5RM then 4×5@90%
2)Weighted Pullup: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal
5 rounds for Time:
DB Step Ups x10 (each Leg) @55/35
Burpees x20,

Intervals / GPP/ Conditioning
none

Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Tempo GHD Sit Up (3-2-3) 3×10 add load
2) Incline DB Row w/ 2sec Pause 3×10
3) Bicep Curls & Tricep Ext 3×12

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