Competitor Training 12.30.14

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

Gymnastics / Skill
10 Min Assisted Planch Pushup Volume accumulation using 8 min Pacing
Then
2 rounds of Arnold clean warm Up

Weightlifting
TNG Clean x3 @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 A
AMRAP 4 Minutes x3
30 DBLU’s
20 KB Swings American 2 pood / 1.5 pood
10 Ring Dips
Rest two minutes between AMRAPs,
Restart AMRAP each time.

Strength
Bench Press: Every 90 Sec 4×4@50%, 60%, 65%, 70%, then 3×1@75%, 80%, 85%, then 3×3@90%

Mixed Modal B
Row / Airdyne for Calories: 20 Min 30 sec on 30 sec off

Accessories
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 & Tricep Ext 3×12

       

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