Competitor Training 11.14.14

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

Gymnastics

None

Weightlifting

Power Clean + 2 Jerks :6-7X(1+2)@50%, 60%, 70%, 75%, 77.5%, 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

EMOM for 10:00-
4/3 Muscle-Ups (men 4 – women 3)
10 Wall Balls 20/14″

Strength

None

Mixed Modal B

None

Accessories

If you have specific weaknesses perform accessories for that area.
1) Bicep Curls & Triceps 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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