Competitor Training 8.20.14

Warm Up
8 Minute “AMRAP” (Moderate)
10 Burpees to target
20 Second Ring L-Sit
15 Empty Bar Thrusters

Gymnastics
10 Min EM0M 12-16 Shoulder Taps

Weightlifting
Power Clean + Power Jerk 5×3@55%, 65%, 72.5%, 72.5%, 72.5

Strength
Dead Lift: 7×5@50%, 60%, 70%,75%, 75%, 75%, 75% Rest 90 Sec Exactly btwn sets
Floor Press1-3 sets to find a 5 RM then 4 sets @90% Rest 90 Sec Exactly btwn sets

Mixed Modal / Intervals / GPP/ Conditioning
5 rounds: Sled Push Max Distance 1 Min @180/135 rest 1 min then 1 min ME row for calories rest 1 min

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

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