Deep Comp - 07/10/2015

I. Warm-Up

400m Run
60s Lat Mash e/s
60s Tricep Barbell Mash e/s
10 Single Leg Deadlifts e/s

II. Strength

Deadlift - 78% x 5 x 5 - #20X2 Tempo

  1. No bounce, stay tight and lightly touch the ground

Clean - 78% x 3 x 5 

  1. Perfom dip-drive on last rep

III. Skillrobic

Alternating EMOM 20
7 UB HSPU + 20 Sec Hollow Rock or Hold
5 DB Reverse Fly + 5 GHD Hip Extensions

  1. Achieve as many strict reps as possible and then switch to kipping when absolutely necessary.
  2. f you have had to scale previous HSPU skillrobic pieces, choose a rep scheme that you can maintain unbroken for all 10 sets.
  3. Go light on DB flys so you can keep a fixed angle at the elbow. Do not use the hips or swing the arms to generate momentum.

IV. Conditioning

30 Front Rack Walking Lunges 155/105#
20 Power Clean 185/125#
10 Shoulder to Overhead 205/145#

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