Deep Comp - 09/29/15

I. Warm-Up

75 Double Unders
MDOD
Shoulder Capsule Stretch
https://vimeo.com/18390533

II. Strength

A. E3MOM 9 (3 sets): Press
0. 1 x 5 @40%
3. 1 x 5 @50%
6. 1 x 5 @60%

  1. Deload week. Last set is not for max reps.

B1. OHS - 6 x 3 - Rest 0 (32x1)
B2. 6 Sets: 5 SHSPU + 3 Kipping HSPU - Rest 2 Min

  1. OHS should be heavier than week one of cycle two. SHSPU should be more challenging than last time. For most people, this will mean adding a small deficit. After the five SHSPU perform 3 fast, efficient kipping hspu.

III. Conditioning

AMRAP 9
20 Wallball
20 Hang Power Clean 135/95#
20 Bar Facing Burpees

  1. Jump and land with two feet.

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