Deep Comp - 07/08/2015

Workout Notes

Today's workout is going to be longer than most. This will not be a common occurrence. If you are tight on time and won't be able to complete everything in a single session, do the Assault Bike work on Thursday.

I. Warm-Up

2 Rounds
6 V-Roll to Pistol Balance E/S (video)
20 Weighted Glute Bridges
20 Sec Batwing Hold (video)

  1. Place barbell in the hips and drive up through heels.
  2. 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.

II. Strength

Pause Front Squat - 70% x 3 x 5 - #23X1 Tempo
(Rest 90 sec to 2 Min)

Halting Snatch Deadlift + Snatch Pull + Snatch - 78% x 3 x 5 - (video)
(Rest 90 sec to 2 Min)

  1. On snatch, hold overhead for 2 seconds after standing

III. Skillrobic

10 Min Progressing Ladder 
Rope Climb - 1, 2, 3, 4, 5, etc.
Double Under - 10, 20, 30, 40, 50, etc.
T2B - 3, 6, 9, 12, 15, etc.

  1. Aerobic Pace. Don't make this a sprint, the goal is to see how far you can get with even pacing and steady breathing / heart rate.

IV. Conditioning

36 Rounds
30s Assualt Bike @90% 
30s Assault Bike @40-50%

  1. Keep your 90% and 40-50% RPM consistent for all 36 minutes. 
  2. Rest 5 min every 12 rounds

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