Competitor Training 2.18.15

Warm Up
Dynamic x 3
Dead Bugs 4x1min rest 30 sec btwn”

Gymnastics / Skill

4 sets 80% unbroken C2B Pullup AFAP from 1/23 rest 2 min btwn time sets

Weightlifting

EOMOM For 12 Minutes (6 Rounds)
Power Clean + Hang Clean + Clean + 2 Jerks
0:00-2:00 70%
2:00-4:00 75%
4:00-6:00 80%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%

Mixed Modal A

15-12-9:
Thruster (115/80)
C2B Pullups
Immediately into…
15-12-9:
Burpee Box Jumps (24/20)
Clean (full) (115/80)”

Goat Session

If you have specific weaknesses perform 20 min of work on progressions and skills.

Mixed Modal B

Row: 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy between (slow steady pace) Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Accessories
If you have specific weaknesses perform accessories for that area.

       

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