Competitor Training 9.19.14

Warm-Up
4 Slow Rounds
50 Double-unders
17 2″ Deficit Kipping HSPU

Gymnastics
18 Min Alternating EMOM
Even Min x6-8 Skin the Cats
Odd Minutes Ring L-Hold 30-35 sec

Weightlifting
Snatch: 2×3@50%, 60% 7×2@70%, 75%, 80%, 85%, 85%, 85%, 85%
Rest exactly 90 Sec btwn

Strength
Front Squat: 9×3@50%, 60%, 70%, 75%, 80%, 85%, 85%, 85%, 85% rest exactly 90 sec btwn
Incline Bench Press 9×3@50%, 60%, 70%, 75%, 80%, 85%, 85%, 85%, 85%

Mixed Modal
3 Rounds
15 Shoulder to OH 155/105lbs
20 Toes 2 Bar

Intervals / GPP/ Conditioning
None

Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Bicep Curls & Triceps Ext 3×12
2) Pike/Straddle sit leg raise 3×25
3) Sumo Stance Straight Leg Good Mornings 3×12-15

       

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