Deep Comp - 10/05/15

I. Warm-Up

20 Calorie Assault Bike
MDOD (Mobility Drill Of The Day)
Banded Hip Stretch - Internal Rotation Bias
https://www.youtube.com/watch?v=rGmWggiav6g
https://www.youtube.com/watch?v=hhE-Ih-CN_c

II. Strength

This week is a volume de-load. Next week is an intensity de-load before we go for new maxes Saturday 10/17.

A. E2MOM 8 (4 sets):
Snatch - 80% x 1, 85% x 1, 90% x 1, 85% x 1

B. E2MOM 8 (4 sets):
Clean & Jerk - 80% x 1, 85% x 1, 90% x 1, 85% x 1

C. E2MOM 8 (4 sets):
Clean Pull - 95% x 3 x 2, 100% x 3 x 2

D.E2MOM 6 (3 sets):
Front Squat - 80% x 1 x 3

III. Engine

This is the last week before we shuffle the deck. Make it count. The foundation you lay now will help you for the rest of the season.

Row 8 x 500m @ 2k pace (-3s)
(rest 2:00)  

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