Competitor Training 12.31.14

Warm Up
CF Warm up

Gymnastics / Skill
6 Min Muscle Up Volume accumulation / May Sub with Tempo Negatives (3-1-3)
2 Rounds Jerk Progressions

TNG Power Jerks 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
Complete as many rounds and reps as possible in 9 minutes of:
15 Box jumps, 24/20″
9 Toes-to-bar

Dead Lift: Every 90 Sec 4×4@50%, 60%, 65%, 70%, then 3×1@75%, 80%, 85%, then 3×3@90%

Mixed Modal B
3 Rounds with a partner Rest 4 min btwn rounds
Round 1
2 min Max effort DBLU (combined Score one athlete working at a time)
2 Min Max effort Front Squats 155/115 (sharing one bar/ unless coed)
Round 2
2 min Max effort DBLU
2 Min Max effort Shoulder 2 OH 135/95 (sharing one bar/ unless coed)
Round 3
2 min Max effort DBLU
2 Min Max effort Thrusters @115/80 (sharing one bar/ unless coed)

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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