Deep Comp- 1/20/16

I. Goat Warm-Up

2 Rounds
10 GHD Back Extension (slow and controlled)
30s RKC Plank
10 Side Lying Hip Abduction e/s

II. Weightlifting

Every 90s for 15 (10 sets):
1 Hang Power Clean + 1 Clean

  1. 70-75% of 1RM Clean

III. Gymnastics

5 Rounds
1-3 Weighted Muscleups
Rest 90s

  1. Experiment with both a vest and a med ball. Both forms of resistance will develop the muscleup in different ways.

IV. Conditioning

3 Rounds
25 Lateral Barbell Burpees
15 Ring Dips
10 Deadlifts 315/220#

V. Cooldown

Romwod, foam roll, or static stretch for 15-30 Minutes

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