Deep Comp - 09/21/15

I. Warm-Up

Standing Straddle x 2 Minutes
Jog 600m
(Twisted) Lizard x 2 Minutes
Barbell Warmup

II. Strength

A. E2MOM 4 (2 sets)
Mid Thigh Block Snatch Pull + Snatch - 75% x 2(1+1)

B. E2MOM 4 (2 sets)
Mid Thigh Block Clean Pull + Clean - 75% x 2(1+1)

C. E2MOM 8 (4 sets)
Clean DL to Mid Thigh + Clean Pull - 80% x 3+1

D. E2MOM 10 (5 sets)
Pause back squat - 65% x 4

III. Skillrobic

Strict Pullups 8x8 (rest 1:15)

IV. Engine

Row 8 x 500m @ 2k pace (-1s)
(rest 2:00)

  1. each row should be exactly one second faster than last week. 

 

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