Competitor Training 1.7.15

Warm Up
CF Warmup

Tempo Hanging Leg Raises: (3-3-3) 10 minutes @8 min pace The middle “3” should be held in a L-Hold position your goal here is holding your legs above parallel to the floor.

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 fot this complex, then 1×90% of your heaviest set. rest exactly 90 sec btwn

Mixed Modal A
AMRAP 4 Minutes x3
10 Front Squats 155/105lbs
40 Double-unders
10 Bar Facing Burpees
Rest two minutes between AMRAPs. Restart AMRAP each time.”

Dead Lift: Every 120 Sec 4×3@50%, 60%, 65%, 70%, then 3×%, 82.5%, 87.5% then 3×%

Mixed Modal B
Row 6x500m rest 2:1 between

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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