Competitor Training 8.12.14

Warm Up
3 Rounds
Dots (Two foot drills only)
15 Banded Good Mornings
5 Wall Walks
Gymnastics / Weightlifting (Integrated)
Alternating 20 Min EMOM
(Even minutes) Clean & Jerk: 10×2@50%, 55%, 60%, 65%, 70%, 70%, 70%, 70%, 70%, 70%
(Odd minutes) 12 Unbroken Toes 2 Bar
Strength
Snatch Grip RDL: 3×5@70% (of your Snatch 1RM) Rest 90 Sec Exactly btwn sets
Bent Over Row 1-3 sets to find a 7 RM then 4 sets @90% Rest 90 Sec Exactly btwn sets
Mixed Modal
4 Rounds
15 KB Swings 70/53
15 HR Push-ups (Keep them strict)
50 Double-Unders
Intervals / GPP/ Conditioning
none
Accessories
If you have specific Weaknesses perform accessories for that area.
1) Tempo GHD Sit Up (3-2-3) 3×10
2) Incline DB Row w/ 2sec Pause 3×8
3) Bicep Curls & Triceps Ext 3×12

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