Competitor Training 12.12.14

Warm Up
Agility Ladders x 3

Gymnastics / Skill
Skin The Cats 8 minutes using 6 Min pace from 11/28 (

3 Position Power Clean: @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 *the bar should never leave your hand or touch the ground during the complex if it does, it’s a miss. Rest exactly 90 sec btwn

Mixed Modal
AMRAP 9 Minutes:
10 Thrusters, 135#/85#
25 DBLU’s

Bench Press: Every 90 Sec 4×2@55%, 65%, 75%, 85%, then 4-6 sets x2 @90%

Mixed Modal B
10 Rounds for Calories: Row 1 Min on 1 min off use the erg monitor to set the intervals and track your calories!

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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