Deep Comp - 07/13/15

Read This if you didn't see the post Sunday. This is part 1 of 3 on the aerobic engine.

Well that flew by quickly! We are on week 4, the final week of our progressive overload cycle. This will be the toughest week in regards to intensity and volume. If you are able to split the workout into AM/PM we recommend this approach for this week. Make sure to address any muscles that have become tight or restricted. Extra time rolling out and warming up will be important.

I. Warm-Up

30 Calorie Row
30s Freestanding Handstand / 8 Wall Walks
30 Second Peanut Thoracic Stretch
30 Second Band Trap Mash 

II. Strength

Back Squat - 75% x 5 x 5 - Still no accessories!
(Rest 2-3 minutes)

Snatch Balance + BTK Hang Snatch + Snatch - 75% x 3 x 5 - From racks
(Rest exactly 2 minutes)

III. Skillrobic

Every 90s for 13:30 (9 sets)
8 C2B Pullups
4 Burpee Box Jump Overs

IV. Conditioning

AMRAP 12
10 Chest to Deck Pushups
15 DL 155/105
20 Box Jumps 24/20"

  1. No mix grip on deadlifts.
  2. Describe your limiter (muscular, lungs, mental, pain, etc)

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