Deep Comp - 07/21/15

I. Warm-Up

With a barbell
10 Goodmornings
10 Behind Neck Snatch Grip Press or Push Press
10 OHS
5 High Pulls From Hip
5 Muscle Snatches From Hip
5 Power Snatches From Hang

II. Strength

E2MOM 12
Snatch High Pull + Power Snatch - Start at 55%, build by 3-5% each set

E2MOM 12
Clean High Pull + Power Clean - Start at 55%, build by 3-5% each set

  1. The high pull is simply a continuation through the use of the arms of a standard pull. This means engaging the arms as the bar finishes its ascent from the force exerted by the legs and hips. Try to stay on the toes and stretched tall as you pull the bar higher with the arms. It is important that the elbows remain "high and outside" as many coaches say.

III. Midline

Weighted Hip Extension - 3 x 12 - #21X2 Tempo
or
Partner Prone Hamstring Curls - 3 x 8 - #4141 Tempo
(video)

IV. Conditioning

AMRAP 10
4 Box Jump Overs 24/20"
8 C2B
24 Double Unders

  1. This is a test. Go for as many reps as possible
  2. This is incorporating the volume we've been developing through skillrobic over the past 4 weeks!

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