Competitor Training 12.17.14

Warm Up
CF Warm-up

Gymnastics
8 Min Strict Muscle Up Volume accumulation / May Sub with Tempo Negatives (3-1-3)

Weightlifting
TNG Power Jerks 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
30-20-10 OHS @115/80
50-100-150 DBLU’s

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

Mixed Modal B
Tabata Hang Power Snatches @95/70

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) DB 4 way Shoulder 3×12
2) Accumulate 2-3 min in foot elevated inverted Row w/ Chest to bar
3) Hollow 5 sec V-Up roll x 70

       

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