Deep Comp- 3/8/16

 Announcement: Team meeting this Saturday at 10:30am. 

Alright, we did well on 16.2. Very well, in fact. Eric and I are very proud of each and everyone of you, both for your physical and verbal contributions. It's shaping up to be an exciting, memorable, fruitful open season. With that being said, it is time to put 16.2 to bed and set our sights on a good couple days of training. We will face a whole new set of challenges and opportunities this week on on 16.3. Stay hungry and humble. We ready.

 I. Warmup

For 4 minutes: 

60s A/B @60/50 RPM

60s Russian KBs 53/35# 


(Rest 2 minutes)


For 4 minutes: 

60s A/B @65/55 RPM

60s SDLHP 95/65#

  1. Resist the urge to go unbroken on the high pulls and swings. We want to expose you guys to varied movement so you don't forget proper technique. Execute crisp reps  and discuss efficiency tips with teammates.


II. Weightlifting 

A. Snatch-  5-4-3-2-1-1*

  1. 60, 65, 70, 75, 80, 85%
  2. *Only hit 85% if you had zero misses while building. 
  3. Rest as needed  


III. Conditioning  

Amrap 4

7 Muscleups

7 Power Snatch 115/75#


(Rest 3 minutes)


Amrap 4

5 Muscleups

9 Thrusters 135/85#


(Rest 3 minutes)


Amrap 4

3 Muscleups

11 Deadlifts 155/100#

  1. Take every set of Muscleups to failure until the last Amrap. You'll never know what you're capable of until you push yourself beyond your comfort zone. Special things can happen with the right incentive and this will help you familiarize with your threshold.  
  2. If you accumulate 45 Muscleups, switch to no push-up burpees for the remainder of the workout.