Deep Comp - 08/04/15

I. Warm-Up

25 Calorie Assault Bike
2 Mins e/s Teres Minor mash
Barbell Warmup:
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

E3MOM 21 (building from 55%)
Halting Snatch Deadlift (2s pause knee) + Snatch Pull + Snatch

  1. Build 3-5% each set

III. Conditioning

4 Rounds
15 C2B Pullups
10 Clean and Jerk 135/95#

IV. Midline

A1. Weighted Planks - 3 x 45s - 90/65#
A2. GHD Back Extension - 3 x 15

  1. Remember, back extension involve slowly flexing and extending the spine
  2. This is a different movement than a hip extension where the spine stays neutral the entire time

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