Competitor Training 7.19.14

Gymnastics
1) Box Shoulder Stretch 4×0:20
2) Inverted Hollow on a Bar (scale to rings if necessary): accumulate: 2.5 Min

Weightlifting

1) Clean: 1-3 sets to find a 1RM then 3×1@90%

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

15-12-9-6
Tire Flip Heaviest Possible
Bench Press 225 / 155 (to scale, pick a weight you can perform 10 reps of unbroken)

Intervals / GPP/ Conditioning
Perform this 3-4 hours before or after rest of training
Cooper test Run Max Distance in 12 MIN

Accessories

If you have a Specific Weakness perform Accessories for that area.
1) Arch Rocks 3×25
2) Floor Levers / Dragon Flags 10 sec Decent 3×5
3)Incline Bench TYI’s 3×12

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