Competitor Training 12.8.14

Warm Up
Agility Ladders x 3

Gymnastics / Skill

Tempo Pull-ups: (3-1-3) 8 minutes using 6 Min pace from 11/24

Weight Lifting

3 Stop Clean + Power Jerk + Jerk: @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
AMRAP 7 Minutes
10 KB Swings 70/53lbs (Competitors only American Swing)
10 HSPU
10 Toes to Bar

Strength
Front Squats Every 90 Sec 4×2@55%, 65%, 75%, 85%, then 4-6 sets x2 @90%

Mixed Modal B
6 Rounds
Row 500 M rest 1 min – set the erg monitor for this and track your splits!

Accessories
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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