Competitor Training 1.2.15

Warm Up
Agility Ladders x 3

Gymnastics / Skill
10 Min HS Straight Arm Hip Taps using 8 min pacing (http://vimeo.com/111300696)
Then
2 rounds of the Arnold Snatch Warm up

Strength
Snatch + Snatch Balance 5×2(1+1) @55%, 65%, 75%, 80%, 85%, if you make all of your sets take 1-3×1+1 @90% rest exactly 90 sec btwn . Make sure you pause for 3-5 sec in the bottom position of the snatch balance; These are rock bottom catches, no Snatch grip behind the neck Power Jerk and then riding the bar down!

Mixed Modal A
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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

Mixed Modal B
3 rounds for time:
Row / Airdyne 50 calories
50 sit-ups

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) Bicep Curls & Triceps 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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