Deep Comp - 08/05/15

I. Warm-Up

500m Row

2 Mins e/s Barbell Trap mash

20 Empty Barbell Thrusters + 10 Power Jerk

II. Strength

Jerk Balance - 45% x 3 x 5 

  1.  Use between 40-55% this should not be very heavy, focus is on quickly pushing under the bar into the split position

Split Jerk - 75% x 2 x 5 

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

III. (Barbell) Conditioning

**No part of conditioning will ever be from the racks unless it specifically says so.  

5-4-3-2-1

Front Squat 205/145#

DSHPSU 45/35# Bumper

Rest 5 Minutes

5-4-3-2-1

Front Squat 205/145#

DSHPSU 45/35# Bumper

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