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