Competitors Training 1.14.15

Warm Up
CF Warm-up

Gymnastics

6 Min Muscle Up Volume accumulation / May Sub with Tempo Negatives (3-1-3)

Weightlifting

Push Press: 8×2@50%, 60%, 70%, 75%, 80%, 85%, 87.5%, 87.5%

Mixed Modal

3 rounds for total time
7-5-3: Touch and go Squat Snatch 135/95lbs
Strict Ring Dips
Rest 2 Minutes

Accessories

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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