Competitor Training 11.23.14

Warm Up
Agility Ladders x 3

Gymnastics / Skill
Tempo Pull-ups: (3-1-3) 6 minutes volume accumulation
Arnold Snatch Warm Up x 2

Weight Lifting
3 Stop Snatch + Snatch Balance + Snatch: @50%, 60%, 70%, 75%, 80%, 80%+ only If you make 80% take 1-2 attempts at hitting a max fot this complex, then 1×90% of your heaviest set. rest exactly 90 sec btwn

Mixed Modal
For time: Descending Ladder
10,8 6,4,2
Thrusters @135/95
Strict Ring Dips

Front Squats Every 90 Sec 4×3@50%, 60%, 70%, 75%, then 3-5sets x3 @85%

Mixed Modal B
Double Tabata: Row For Calories rest 4:00 btwn sets

If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) Accumulate 2:30 min Hollow hold & 1:30 min sec Superman hold
2) Half Kneeling 1 Arm DB Press 3×8 each arm rest 60 sec btwn sets
3) Band Pull-aparts 3×12-15



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