Cokmpetitor Training 12.16.14

Warm Up
Dots x 2 then 3 rounds
Inch Worms x 30 Ft
Crab Walk x 60 FT
Bear Crawl x 60FT

Gymnastics / Skill
8 Min Assisted Planch Pushup Volume accumulation () then 2 rounds of Arnold Snatch warm Up

Weightlifting
TNG Power Snatch x3: @50%, 60%, 70%, 75%, 80%, 80%+ only If you make 80% take 1-2 attempts at hitting a max for this complex, then 1×90% of your heaviest set. rest exactly 90 sec btwn

Mixed Modal
10 Min AMRAP
Thrusters x10@135/95
Toes 2 Bar x20

Strength
Push Press: Every 90 Sec 4×2@50%, 60%, 70%, 80% then 4×2@85%

Mixed Modal B
Every 2 Min for 20 min 15 Burpees + 2 foot dot drills

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) Tempo GHD Sit Up (3-2-3) 3×10 add load
2) Incline Bench Row w/ 2sec Pause 3×12
3) Bicep Curls & Triceps Ext 3×12

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