Competitor Training 12.15.14

Warm-up
Agility Ladders x 3

Gymnastics / Skill
8 Min Freestanding Handstand Accumulation
Then
2 Rounds of Arnold Clean Warm-up

Weight Lifting
TNG Power Clean 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
For Time 3 rounds rest 1:1 btwn rounds
30-20-10
Deadlift @225/155
HSPU
Situps

Strength
Front Squats Every 90 Sec 4×2@50%, 60%, 70%, 80% then 4×2@85%

Mixed Modal B
Row / Airdyne 3 x 5 Min for calories rest 5 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) 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-apart 3×12-15

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