Competitor Training 7.30.14

Gymnastics
1) Butt Scoots 2 x 4 min AMRAP rest 4 min BTWN
2)10 Min 4-8 Rep EMOM Toes 2 Bar

Weightlifting
2) Power Clean + Power Jerk: 1×3@65%, 1×3@70%, 1×3@75%, 1×3@70%, 1×3@75%

Strength
1) Front Squat: 5×70%, 5×75%, 4×80%, 4×85%, 3×90%, 5×75%
2) Bench: 1-3 sets to find a 3RM then 4×3@90%

Mixed Modal
For Time:
50 HR Pushups
50 KB Swings at 75/45
50 Box Jump Over @30/24

Intervals / GPP/ Conditioning
1) Row 2 x 3000m at 105% of your 5K Pace from 7/16/14 Rest 1:1

Accessories
If you have a Specific Weakness perform Accessories for that area.
1) 3×10
2) 6 Min AMRAP Seated Rows
3) Hollow 5 sec V-Up roll x 70

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