Competitors Training 1.13.15

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 Pacing ()
then
2 rounds of Arnold clean warm up

Weightlifting

Clean & Jerk 10 Min EMOM: Min 1-5×2 @50%, 60%, 70%, 75%, 80%. Min 6 – 10×1 @85%, 87.5%, 87.5%, 87.5%, 87.5%

Mixed Modal

AMRAP 20 Minutes
20 Wallballs 20/14lbs
20 HSPU
20 Calorie Row

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 & Triceps Ext 3×12

       

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