Competitor Training 11.7.14

Warm Up
Dots x 2
Then 2 rounds of Arnold Clean warm-up + Jerk Progression

Gymnastics
10 Min 10 rep alternating Pistol EMOM

Weightlifting
Power Clean + 2 Jerks: 5X1+2@50%, 60%, 70%, 75%, 75%

Mixed Modal A
3 Rounds
7 Burpee Muscle-ups
7 Deadlifts 315/225lbs

Strength
Incline Bench Press 5×3@50%, 60%, 70%, 75%, 75% rest 90 sec Btwn

Mixed Modal B
5 rounds for total reps:
60 seconds Box Jumps 30/24
60 seconds ME Shoulder Taps

Accessories
If you have specific weaknesses perform accessories for that area.
1) Bicep Curls & Tricep Ext 3×10
2) Pike/Straddle sit leg raise 3×30
3) Sumo Stance Straight Leg Good Mornings 3×12-15

       

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