Competitor Training 11.21.14

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

Gymnastics
4 x ME Bar Muscle Ups

Strength
Push 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 A
AMRAP 6 Minutes
4 Deadlifts 275/185lbs
7 Lateral Bar Burpees
10 Wallballs 20/14lbs

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

Mixed Modal B
4 Rounds for time
1 arm OH walking Lunge x 10 Each Arm @45/35KB
Run 200 M
20 HR Pushups
Rest 3 Min Btwn Rounds

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