Deep Comp-11/30/16

If you've got an injury prone back, are tired of skipping workout segments due to inflammation and discomfort, or just want to increase strength, then take advantage of this free program, brought to you by Jared Fleming.  Jefe and I had great success using it to rehab back injuries, and continue to work portions of it into our warmups. Do yourself a favor and consider working some of it into your daily routine. 

If you've got an injury prone back, are tired of skipping workout segments due to inflammation and discomfort, or just want to increase strength, then take advantage of this free program, brought to you by Jared Fleming. 

Jefe and I had great success using it to rehab back injuries, and continue to work portions of it into our warmups. Do yourself a favor and consider working some of it into your daily routine. 

 

I. Strength 

A. Jerk Balance- 4x4@45-50%

(rest 1 minute)

B. Pausing Jerk Dips- 4x2@100% (3s)

(rest 2 minutes) 

C. Split Jerk- 4x3@80%

(rest 3 minutes) 

 

II. Conditioning  

D. Every 15s for 3 Minutes

(12 sets, 60 reps):

5 Chest to Bar Pull-ups

(Rest 2:00)

 

E. Every 15s for 3 Minutes

(12 sets, 60 reps):

5 Thrusters 105/75

(Rest 2:00)

 

F. Every 15s for 3 Minutes

(12 sets, 60 reps):

5 T2B

(Rest 2:00)

 

G. Every 15s for 3 Minutes

(12 sets, 60 reps):

5 Muscle Snatch 80/60#

  1. Maintaining this pace with the scheduled rest times may be challenging for some of us. If you consider yourself a regional (or striving regional) athlete, plan to perform this as prescribed. If you're a developing athlete, rest for 2:30-3:30. Be honest with yourself. This is week one of a 4 week progression..

 

III. Accessory 

This is very important, so do not skip it just because it's last. Please take it seriously and refer any technical questions you may have to me in person 👌🏽. The urgency for improved glute endurance/engagement is a reflection of conversations and assessments with many of our athletes over the past cycle. This will directly affect future performance, injury prevention, and longevity. 

H. 3x35-45s GHD Hip Extension Holds 

  1. Rest 90s between sets.
  2. The focus here is glute endurance.
  3. Put your hands behind your head, brace your hips/spine in a  neutral position, and engage your glutes as tightly as possible throughout the set. 
  4.  
 

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