Deep Comp- 11/10/15
I. Warm-Up
500m Row
60s trap and shoulder mash e/s
DIY Barbell warmup
II. Strength
A. Clean + Front Squat + Clean + Split Jerk
1 x 70%, 1 x 75%, 2 x 80%, 1 x 85%
- Drop and quickly reset after the front Squat.
II. Gymnastics
B1. Pullups
4 Sets of complex: 2 Weighted + 3 Bodyweight + 6 Kipping C2B
- Heavier than Week 2 (3 weeks ago).
- Pullups are strict until the kipping C2B
B2. Dip to Upper Arm Support - 4 x 6-8
- Use jerk blocks. Make sure and maintain hollow body.
IV. Conditioning
5 Rounds
5 Thrusters 165/115#
10 KB Box Step Over 35/26# 20"
15 T2B
Trust - Teamwork - Sacrifice - Discipline