Deep Comp- 1/6/16

I. Warm-Up
2 Rounds
20 Single Leg DB RDL (total)
40 Step Dead-walks 
60s Hollow Hold

 II. Conditioning

Alternating EMOM 12
1: 20 Wallballs 20/14#
2: 3 BMU + 10 GHDSU
3: 5 Back Rack Reverse Lunges e/s + 5 Burpees 135/95#

Rest 4 Minutes

Alternating EMOM 12
1: 20 Wallballs 20/14#
2: 3 BMU + 10 GHDSU
3: 5 Back Rack Reverse Lunges e/s + 5 Burpees

  1. If you feel yourself slipping, scale the WB or take WB minute off.

III. Overhead Strength

A. Jerk Balances
2 x 6 @30%

  1. Film yourself and/or have a partner your review technique between sets.

B. Split Jerk
2 x 5 @ 65%
2 x 4 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%

  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 85%

  1. Rest 30-45s
  2. Catch first rep on shoulders

IV. Recovery

Romwod

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.