Deep Comp- 5/3/16

I. Weakness Warmup

A. Accumulate 60s HS Hold in sets of >10s (Chip, Lindsay)

  1. 3x3' Square

B. Accumulate 120' HS Walk in unbroken sets of >20'
(rest 30-45s) (Chad)

C. Accumulate 10 Rope Climbs in sets of two
(film yourself, rest 60s and review video between sets) (Laurie)

D. Tabata (4 Minutes total, alternating) (Taylor, Janet)
Fast Pistols or Assault Bike sprint
Hang Power Clean (from hip) 95/65#

  1. Taylor, you choose and stick with one throughout. Janet, do AB sprints.

II. Synchronization and Skill

0-5- Synchro T2B x 10

(Starting at minute 6)

A. (Males)
EMOM for 4 minutes: (2 Legless Rope Climbs)

B. (Females)
Every 2 for 8 (4 sets):
1 Legless Rope Climb and 4 Burpee Box Jumps 20"

III. Weightlifting

Minutes 1-3: 2 Muscle Snatch 50%
Minutes 4-6: 2 Snatch Balance 60%
Minutes 7-9: 2 Hang Snatch 70%
Minutes 10-12: Snatch Deadlift + Snatch 80% (1st pull focus)
Minutes 13-15: Snatch @80-85%
Minutes 16-19: 2 Snatch Pull 105%

IV. Conditioning

10 Rounds (alternating between A and B, 5 rounds of each)
12/10 Calorie Assault Bike
10 Unbroken C2B Pullups
Rest 90s

B. 250/200m Row
4-5 Unbroken Deficit Kipping Parallette HSPU (45/45&25 + abmat)
Rest 90s

  1. We all need to work on our ability to repeatedly "sprint" on the AB and Rower. Go ham. Don't be afraid to make it hurt. You have ample rest and the sets are short, so shoot for 90-95% output on each interval. 
  2. Because volume is low for the gymnastics, maintain unbroken sets for each interval. If that means you need to scale the deficit, that is ok.