Competitor Training 8.15.14

Warm Up
3 Slow Rounds
50 Double-Unders
15 Inch Worms
Row 300m
Intervals / GPP/ Conditioning
Run 15 min @85-90% cooper test
Weightlifting
Clean & Jerk: 5×3@50%, 60%, 70%, 70%, 70% Rest Exactly 90 seconds btwn sets Strength
Thruster 7 RM then 4 sets @90% Rest 2 Min Exactly btwn sets
Gymnastics
4 Way Hollow Accumulate 90 sec each Position
Accessories
If you have specific Weaknesses perform accessories for that area.
1) Half Turkish Get Ups 3×5 each side moderate weight
2) Floor Levers / Dragon Flags 10 sec Decent 3×7
3) Arch Rocks 3×25

PM
Warm Up
3 Slow Rounds
50 Double-Unders
15 Inch Worms
Row 300m
Intervals / GPP/ Conditioning
Run 15 min @85-90% cooper test
Mixed Modal
None
Weightlifting
with an empty bar or PVC
Clean ABC’s 2 rounds of each
Gymnastics
4 Way Hollow Accumulate 90 sec each Position
Accessories
If you have specific Weaknesses perform accessories for that area.
1) Half Turkish Get Ups 3×5 each side moderate weight
2) Floor Levers / Dragon Flags 10 sec Decent 3×7
3) Arch Rocks 3×25

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