Deep Comp- 1/5/16

 I. Goat Warm-Up

Alternating EMOM 15

10/8 Assault Bike Calories

8-12 Strict T2B

4-8 Strict Ring Pullups (2111)

  1. Stay hollow and do not let rings swing on pullups. 
  2. There should be no swing or kip on t2b. 

 

II. Weightlifting

Every 90s for 15 (10 sets):

2 Hip Power Clean + 1 Squat Clean

*60-65% of 1RM Clean

 

III. Upper Body Strength

A1. Seated DB Press 4 x 10

A2. Bent Rear Delt Fly 4 x 10 2111

Rest 90s

 

IV. Conditioning

AMRAP 4

10 Box step ups 24/20" (total)

15 Deadlifts 225/155#

5.5 Chest to Bar Pullups

 

Rest 3 Minutes

 

AMRAP 4

10 Box step ups 24/20"

10 Deadlifts 275/185#

15 Chest to Bar Pullups

 

Rest 3 Minutes

 

AMRAP 4

10 Box Jumps** 24/20"

5 Deadlifts 315/220#

20 Chest to Bar Pullups

  1. Take note that the last AMRAP is box jumps, not step ups. Do these afap, for most of you this will mean rebounding. Time to slowly increase volume here before the open.
  2. The first AMRAP has a cluster of 10 C2B (5.5). We want you to practice cycling 5s quickly without spending much time on the floor. Many workouts come to this and it's an important skill to develop. 
  3. Post your score as total reps for each round, and your overall total (68, 58, 60 =  186) 

V. Recovery

ROMWOD

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