Competitor Training 9.10.14

Warm Up
Slow 8 Minute AMRAP
10 Calories Row
10 Ring Pushups
Gymnastics
6 Min AMRAP Kipping HSPU *if you get to 100 Mark your time as well as your largest unbroken set
Weightlifting
2 Hang Power Cleans + Power Jerk with 3 sec pause in dip 5×3@50%, 60%, 70%, 70%, 70%
Strength
Dead Lift: 6×3@50%, 60%, 70%, 75%, 75%, 75% rest exactly 90 sec btwn
Floor Press 5×5 @80%, 85%, 90%, 90%, 90% of your 5RM From 8/20/14 Rest 90 Sec Exactly btwn sets
Mixed Modal / Intervals / GPP/ Conditioning
5 Rounds
25 Wallballs 20/14lbs
5 Bar Muscle-ups
Row 500 M
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 Lat Pull-down
3) Hollow 5 sec V-Up roll x 70

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