Competitor Training 12.22.14

Warm Up
Agility Ladders x 3

Gymnastics / Skill
Tempo Pull-ups: (3-1-3) 8 minutes Volume Accumulation

Weight Lifting
3 Stop Clean + Power Jerk + Jerk: @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
AMRAP 7 Minutes
10 KB Swings 70/53lbs
10 Box Jumps
10 HSPU

Strength
Front Squats Every 90 Sec 4×4@50%, 60%, 65%, 70%, then 3×%, 77.5%, 82.5%, then 2×%

Mixed Modal B
10 Rounds Rest 1:1
Row 250M
25 DBLU’s

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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