Competitor Training 11.19.14

Warm Up
3 Rounds
25 Empty Bar OH Squats
20 Box Jump Over

4 x ME Toes 2 Bar Rest 2 min Btwn


Dead Lift: 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

EMOM 16 Minutes
Even: 50 DBLU’s
Odd: 10 Front Squats 135/95


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

Mixed Modal B
Row / Bike 15 Min for Distance
*this is not a max effort piece we are looking for steady effort throughout in the oxidative pathway.


If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) DB 4 way Shoulder 3×12
2) Accumulate 2-3 min in foot elevated inverted Row w/ Chest to bar
3) Hollow 5 sec V-Up roll x 70


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