Deep Comp- 1/19/16

 I. Goat Warm-Up

4 Rounds

5-8 Strict T2B (medball ~6-10#)

15 Jumping Good Mornings (empty bb)

60s Couch Stretch e/s

  1. Squeeze a medball between your feet for the t2b

 

II. Strength

Split Press (from deep jerk split position)

3 x 5 @40-45%

 

III. Weightlifting

A. Split Jerk

2 x 3 @ 75%

2 x 3 @ 80%

2 x 2 @ 85%

2 x 1 @ 90%

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

B. Dip Pausing Jerk Drive (3s Pause)

3 x 3 95%

  1. Rest 30-45s

 

IV. Conditioning

Alternating EMOM 15

1. 8/7 Calorie Assault Bike and 5 SHSPU

2. 10-12 Toes To Bar

3. 15/12 Cal Row 

 

Rest 5 Minutes

Repeat EMOM 15

  1. If 5 strict is still doable during the second EMOM, you have the option to perform ME kipping HSPU after you complete your strict reps.  
  2. Kipping HSPU will be your score.  
  3. For scaling purposes,  pick a volume goal and stick to the plan. 

V. Recovery 

ROMWOD or static stretch for 15-30 minutes

Choose an icon for your home screen.

To pin this web app to start: tap the More icon and then Add to Home Pin to Start. Click here to hide this message. SORRY, WE ARE STILL WORKING OUT THE BUGS ON THIS.