Deep Comp- 1/22/17
We have a great morning planned tomorrow! See you at 7 AM. No, there will not be swimming.
I. Goat Warm-Up
11 Cal A/B
8 Ring Row (11x2)
5 Chin-ups (11x2)
3 Max Distance Broad Jumps
A. Low-Box Back Squat Squats- 5 x 3 Building
- Set up the box so that your butt kisses the box 2-3 Inches BELOW 90 degrees. This is a powerlifting squat, so you should overload the posterior chain and sit back into the squat, (as opposed to descending vertically during during a weightlifting squat)
B. Pausing Front Squat (with bounce)- 4 x 2 @75-80% (22x1)
400m Run @80%
3-5 Unbroken Muscle Ups
5 TnG Hip Power Clean 165/115#
Rest 3 Min
- Bounce the hpc off the hip, pick a weight where this is doable for you.
V. Optional Conditioning
Every 3 minutes 48 Minutes (16 sets):
- Use a larger deficit than last week.