Competitor Training 11.12.14

Warm Up
Foot Ladders x 2

Gymnastics / Skill
4X8 Tempo Pull-ups (3 counts down, 1 count pause at top, 3 count down, 3 count pause at bottom) – if 8 reps at strict tempo is too easy add weight, rest 2:00

Strength
Floor Press: 5×5@ 90% of your 5RM

Mixed Modal
4 Rounds for time
20 Box Jumps 30″/24″
20 Toes to Bar
Rest 1 Minute

Weightlifting
3 Position Clean+ Jerk: 6-7x(1+1+1+1)@50%, 60%, 70%, 75%, 80%, 80%+ *take 1 attempt at hitting more than 80% or more on this lift. I want you to emphasize not being an idiot and pushing yourself but choosing a weight that is difficult. If you miss you miss no extras!

Mixed Modal B
Row / Airdine 6×500 m for calories rest 2.5 min btwn

Accessories
If you have specific weaknesses perform accessories for that area.
1) Tempo GHD Sit Up (3-2-3) 3×10 add load
2) Incline Bench Row w/ 2sec Pause 3×12
3) Bicep Curls & Triceps Ext 3×12

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