Competitor Training 12.20.14

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

Gymnastics
8 Min Small Tap Lever volume accumulation (http://vimeo.com/111300608)

Weightlifting
2 Clean + 2 Jerk: 8x(2+2) @50%, 60%, 70%, 80%, 85%, 85%, 85%, 85% rest exactly 90 sec btwn

Mixed Modal
12 Min Ascending Ladder
1 MU
1 Power Clean @135/95
2,2,3,3,4,4,5,5,6,6….”

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

Mixed Modal B
For Time rounds
21-19-17-15-13-11-9-7-5-3
Row for calories
Burpees

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) WEIGHTED Hyper Ext 3×10
2) Dragon Flag aka Floor Lever 4×10
3) Partner Assisted GHD 3×12-15

       

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