Deep Comp - 07/22/15

I. Warm-Up

400m Run

10 V-Roll to Pistol Balance e/s

10 Single Leg Box Jumps e/s

60 Second Barbell Bicep Mash

60 Second Partner Lat / Teres Band Stretch

  1. Lay on your back and kick your feet up and over your head as if doing a V-Roll. As you kick back forward tuck one heel in close to the butt and try and roll up and onto the foot so that you finish in the very bottom of a pistol. Hold for 3 seconds and work on ankle stability and balance.
  2. Focus on fast knees to help with box jump height.

II. Strength

Front Squat - 76% x 2 x 6 - (Rest 60-90 Sec)

Power Jerk - 70% x 3 x 4 - TnG from the shoulder

  1. Pause in the receiving position for 2 seconds on each rep

III. (Barbell) Conditioning

4 Rounds

20/16 Calorie Row

5 Hang Squat Cleans 165/110#

5 Thrusters 165/110#

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