Competitor Training 12.23.14

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

Gymnastics / Skill
Tempo Ring Dips: (3-3-3) 8 minutes Volume Accumulation

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

Mixed Modal
For Time
Back Squat 185/120lbs
C2B Pull-ups

Bench Press: Every 90 Sec 4×4@50%, 60%, 65%, 70%, then 3×%, 77.5%, 82.5%, then 2×%

Mixed Modal B
Row / Bike: 20 Min for Distance

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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