Competitor Training 11.18.14

Warm Up
Foot Ladders x 2 between each movement perform 5 Push Ups + 5 Air Squats

Gymnastics / Skill
10 Min Free Standing Hand Stand Practice

Strength
Bench Press: 3×3@55%, 65%, 75%, 3×1@80%, 85%, 90%, then a Max of 3 attempts to find a 1RM 20 min cap

Mixed Modal
AMRAP 8 Minutes
Ascending Ladder 3-6-9-12-15….
Power Snatch 135/95
C2B Pull-ups

Weightlifting
Clean: 2×3@50%, 60% 6×1@70%, 75%, 80%, 85%, 90%, 90%

Mixed Modal B
4 Rounds for time rest 1:1 Btwn rounds
5 Man makers @45/25
Row 500 M
10 Burpees

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
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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