Competititor Training 11.4.14

Warm Up
Foot Ladders x 2
Gymnastics / Skill
4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) if 8 reps at strict
tempo is too easy add weight, rest 2:00
Floor Press: 5×7@ 90% of your 7RM from
Mixed Modal
20 min AMRAP
20 wall ball, 20#/14#, 10′
15 toes to bar
10 Burpees to a 45 lb Plate
Rest 90 seconds between rounds”
3 Position Clean: 5×1@50%, 60%, 70%, 75%, 75%
Mixed Modal B
Row / Airdine 3x5min for calories rest 5 min btwn
If you have spe
cific weaknesses perform accessories for that area.
1) Tempo GHD Sit Up 3×10 add load
2) Incline Bench Row w/ 2sec Pause 3×12
3) Bicep Curls & Tricep Ext 3×12


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