Deep Comp - 06/26/15

Important

If you have free time Saturday we would love your help with the meet. Whether it is loading the bar or being a judge for a session, any help is greatly appreciated. If you are able to help please leave a comment so I can get in contact with you.

I. Warm-Up

750m Row
40 ft Low Hip Bear Crawl
40 ft Backwards Bear Crawl
20 GHD Slow Back Extensions

  1. Very easy row, focus on position, wiggle fingers on handle to promote lose arm muscles
  2. Move slowly and deliberately on bear crawls. Focus on working through tight ranges of motion
  3. Back Extensions are NOT the same thing as Hip Extensions. Round the back slowly and then relink each vertibrae on the way up.

II. Strength

2 Thrusters + 1 Jerk

60% x 3, 65% x 3, 70% x 3, 75% x 3 x 2, 75% x max reps

  1. Complete two thrusters. Bring the bar back to shoulder and do a split jerk. Percentage is off of best Push Press.
  2. For the last set, do max reps followed by a jerk

III. Conditioning

(Teams of Two)
20 minute running clock:

21-15-9
Thrusters 135/95#
Muscleups

Then, immediately begin: 

90-60-30
Kettlebell Swings 70/53#
Partner Med Ball Situps 20/14#

  1. With remaining time, perform partner carries for laps (80'). Two beams is 40'.

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