Competitor Training 8.11.14

Warm Up
3 Slow Rounds
50 Double-Unders
15 Inch Worms
Row 300m
Gymnastics
4 Min ME Strict Pull-ups: *Record total # and largest unbroken set
Weightlifting
Snatch 5×3@50%, 60%, 70%, 70%, 70% Rest Exactly 90 seconds btwn sets
Strength
Back Squat 1 RM: 3 attempts only rest 3-5 min btwn attempts
Press: 1-3 sets to find a 7 RM then 2-4 sets @90% Rest Exactly 90 seconds btwn sets
Mixed Modal
18-15-12-9-6
Burpee
Wall Ball 20/14″
Intervals / GPP/ Conditioning
Every 2 minutes for 10 minutes 200yard shuttle in 50 yard increments
Accessories
If you have specific weaknesses perform accessories for that area.
1) Accumulate 2 min Hollow hold & 1 min sec Superman hold
2) DB TYI’s 3×12
3) Weighted Sit-up 3×10 Heaviest Possible

       

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