Deep Comp- 10/5/16

I. Engine (session 1)

A. 6x500m row (90s rest)

  1. Same pace as last week. Shoot for precision.


II. Weightlifting (session 2)

B. Clean RDL into Shrug (5 sets): 3@90%

C. Jerk (4 sets): 3@80%

  1. If you struggle with lockout, go 5-10% lighter and pause in the split overhead position for a full 5s after each rep.  

D. Front Squat (5 sets) 3@82%

  1. B-E are all working weights.  


III. Gymnastics

E. Every 45s for 7:30 (10 sets): 8 UB C2B





Chip Phillips17 Comments