Deep Comp- 11/4/15

Moving forward, Thursdays will be active recovery days with some critical aerobic work. Be sure to check the blog tomorrow.

I. Warm-Up

500m Row

20 Empty Barbell Straight-leg Deadlifts

10 V-Rolls

II. Strength

A. Halting Deadlift 5x3 @65-70%

  1. Pause 3 seconds at the knee. No belts. During the pause, do a mental inventory and make sure shins are vertical, and hamstrings and glutes are engaged.

III. Posterior Chain Accessory

B. GHD Hip Extension 3 x 12 

  1. Pause for 2 seconds in the extended position and use a barbell as resistance if needed. 

IV. Conditioning

3-3, 6-6, 9-9, 12-12, 15-15, 18-18
HSPU
Hang Squat Clean 135/95#
*22 Double Unders after each round

  1. HSPU- Stay strict until you have to break sets up. Once your reach your threshold for strict HPSU, switch to kipping.
  2. Do not stay strict for the sake of strict hspu volume. The goal here is the fastest time.  

Trust - Teamwork - Sacrifice - Discipline

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