Deep Comp- 4/20/16
A. Deadlift - work to a heavy single (not a max) in 15 minutes
- Listen to your body. Go big if it feels right, pump the breaks if it doesn't.
B. Deadlift - 3 x 5 at position of weakness
- What prevented you from lifting more weight on part A? Speed off the floor? Strength above the knee? This is the opportunity to work on this weakness. Lower the weight and do sets of deficit deadlifts, block pulls, etc. Consult a coach for help.
C. EMOM 10- 1 Split Jerk
- If you cannot clear the ladder, do the remaining sets at your last made lift.
60 GHD Situps
30 Burpee Box Jumps
40 GHD Sitips
20 Burpee Box Jumps
20 GHD Situps
10 Burpee Box Jumps
A1. Snatch Balance- 3-2-2-2
A2. Kipping Ring Dips- 4 x 12
A3. Strict Parellette HSPU Negatives 4 x 4
- Lower on a 7 count and then pause for 3-4s 2" above the ground. Kick off the wall, kick back on and repeat. No concentric portion (ascent) today.