Deep Comp- 1/13/16

Never skip conditioning during this cycle. If that means you have to start with conditioning and do strength second, then that is perfectly acceptable. Do your best to get the optional conditioning workouts done too. 

 I. Warm-Up

2 Rounds

20 Single Leg DB RDL

40 Step Dead-walks

60s Hollow Hold

 

II. Overhead Strength

A. Jerk Balances

2 x 6 @35%

  1. Film yourself and review technique between sets.

B. Split Jerk

2 x 5 @ 70%

2 x 4 @ 75%

2 x 3 @ 80%

2 x 2 @ 85%

  1. Use blocks, drop every rep to blocks
  2. Rest no more than 2 minutes between sets.

C. Dip Pausing Jerk Drive (3s Pause)

5 x 2 90%

  1. Rest 30-45s
  2. Do not catch any reps on shoulders

 

III. Conditioning

Alternating EMOM 15

1: 5 Front Squats 205/145# and 10 Box Jump Overs 24/20"

2: 12 C2B Pullups

3. 10/8 Calorie Assault Bike

  1. If you feel yourself slipping, scale the box jumps overs, then front squats. 
  2. Front squats are always from the floor unless it specifically says from the racks. 

(Rest exactly 5 Minutes)

Alternating EMOM 15

1: 5 Front Squats 205/145# and 10 Box Jump Overs 24/20"

2: 12 C2B Pullups

3. 10/8 Calorie Assault Bike

  1. If you feel yourself slipping, scale the box jumps overs, then front squats.
  2. Front squats are always from the floor unless it specifically says from the racks.

 The box jump overs can be performed any way. During the second EMOM, you have the option to perform max effort burpees during each A/B minute after the calories are completed. 

V. Recovery

Romwod

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