Competitor Training 8.14.14

Warm Up
2 Rounds
Dots
15 Banded Good Mornings
30 sec L- Hold
Gymnastics
4 Min ME Bar Muscle Ups Record total # and largest Unbroken Set Weightlifting
Snatch 5×3@50%, 60%, 70%, 70%, 70% Rest exactly 90 seconds btwn sets Strength
Front Squat : 5×5@50%, 60%, 70%, 70%, 70% Rest exactly 90 seconds btwn sets
Incline Bench Press 5×5@50%, 60%, 70%,70%, 70% 90 seconds btwn sets
Mixed Modal
10 min AMRAP
15 Box Jumps
15 DB Step Up 55/35
15 Ring Dips
Intervals / GPP/ Conditioning
None
Accessories
If you have specific Weaknesses perform accessories for that area.
1) Bicep Curls & Triceps Ext 3×12
2) Pike/Straddle sit leg raise 3×20
3) Sumo Stance Straight Leg Good Mornings 3×12-15

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