Competitor Training 7.26.14

Gymnastics
1) Bar Muscle Up 2×3 min AMRAP

Weightlifting
1) Clean 3RM : 3-5 Working Sets to find a Max try compare to 7/5/14

Strength
1) Dead Lift: 1-3 sets to find a 3RM then 4×3@90%
2) Push Press: 1-3 sets to find a 3RM then 2×3@90%

Mixed Modal
Fran
21-15-9
Thrusters @95/70
Pullups

Intervals / GPP/ Conditioning
1) Run 10 Min x 2 @70-80% Cooper test pace
Rest 10 min casual walk btwn efforts

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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