Competitor Training 7.18.14

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

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

1) Back Squat: 6×55%, 6X60%, 6X65%, 6×70%, 6×75%
2)Weighted Dip: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal
Every 2 min for 20 Min 100m Sled Sprint +10 T2B

Intervals / GPP/ Conditioning

If you have a Specific Weakness perform Accessories for that area.
1) Bicep Curls & Tricep 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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