Competitor Training 12.26.14

Warm Up
Agility Ladders x 3

Gymnastics
Skin The Cats 8 minutes Volume Accumulation

Strength
3 Position Power Clean: @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 *the bar should never leave your hand or touch the ground during the complex if it does, it’s a miss. Rest exactly 90 sec btwn

Mixed Modal
AMRAP 7 Minutes
10 Ring Dips
5 Squat Snatch 155/110lbs

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

Mixed Modal B
5 Rounds Rest 1:1 btwn Rounds
20 Box Jumps 30/24
15 Bent over Rows @115/80

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) Bicep Curls & Tricep Ext 3×10
2) Pike/Straddle sit leg raise 3×30
3) Sumo Stance Straight Leg Good Mornings 3×12-15

       

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