Competitor Training 12.24.14

Warm Up
CF Warm-up

Gymnastics
Tempo Hanging Leg Raises: (3-3-3) 8 minutes Volume Accumulation The middle “3” should be held in a L-Hold position your goal here is holding your legs above parallel to the floor.

Weightlifting
2 Snatch balance + 2 OH Squats + 2 Snatch: @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
10 Rounds for time
10 Burpees to a 45Lb plate
10 Toes to Bar”

Strength
Dead Lift: Every 90 Sec 4×4@50%, 60%, 65%, 70%, then 3×%, 77.5%, 82.5%, then 2×%

Mixed Modal B
Tabata: Hang Power Clean @135/95

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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