Deep Comp- 5/24/16

(Session 1)

I. Strength

A. Back Squat- 4 x 5 @70% (Rest exactly 2 minutes)

  1. No sleeves, weightlifters, or belts.

B. Snatch Complex, 4 Sets: 1 Snatch Deadlift + 1 Snatch Pull + 1 Below Knee Snatch x 2 @65% 

(Rest exactly 2 minutes)

  1. Perform the snatch deadlift under a 3 second tempo from floor to hip. Focus on hitting proper positions at below knee, above knee, mid thigh, and hip

C. Deadlift- Find a 5RM

D. Sumo Deadlift- 1 x 20 @45% (of conventional deadlift 1rm)

(Session 2)

II. Conditioning

“Yasso 800 Progression”
2 Rounds
800m Run
400m Recovery Jog

  1. Each 800m should be within 2 seconds of each other. Your recovery jog should be the same amount of time as your 800s.

III. Intervals

8 Rounds AFAP
10 C2B and 8 Alternating Pistols
Rest 30s

 

 

Chip Phillips7 Comments