Deep Comp- 4/20/16

 I. Strength

A. Deadlift - work to a heavy single (not a max) in 15 minutes

  1. 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

  1. 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

185/135

205/145

235/155

255/165

265/175

275/185

285/190

295/200

305/205

315/210

  1. If you cannot clear the ladder, do the remaining sets at your last made lift.

 

II. Conditioning

60 GHD Situps

30 Burpee Box Jumps

40 GHD Sitips

20 Burpee Box Jumps

20 GHD Situps

10 Burpee Box Jumps

 

III. Auxiliary/Developmental

A1. Snatch Balance- 3-2-2-2

A2. Kipping Ring Dips- 4 x 12

A3. Strict Parellette HSPU Negatives 4 x 4 

  1. 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. 

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