Deep Comp- 2/10/16

 I. Warmup

A. Spend 5-10 minute raising your core body temperature (run, row, bike, speed ladder, jump rope)

B. Spend 20-30 minutes on mobility, corrective exercises, and foam rolling. What movement patterns limit you? Do you have nagging injuries (shoulders, elbows, knees, hamstrings, adductors, you name it..) Work on these things. This is priority #1 for the rest of the 2016 Games season

II. Weightlifting

Every 3 Minutes for 12:

1 Clean + 1 FS + 2 Jerks

  1. Choose a working weight that you can move fast  


III. Conditioning

4 Rounds

20 C2B Pulups

15 Cal Row

10 Power Clean 205/145#

5 Burpee Box Jumps 30/24"

Rest 3 Minutes


(Rest Exactly 10 Minutes, including the three minutes of programmed rest)



10 OH Reverse Lunges 115/80# (5 e/s)

10 T2B 

Chip Phillips4 Comments