Deep Comp- 5/10/16

 There will not be much more work tomorrow (Wednesday), so feel free to rest today or only complete part of the workout and finish the rest tomorrow. The goal is to feel 100% Friday, so listen to what your body is telling you today.

I. For time:

(70-75% effort)

600m run

10 Ohs 155/105

30 Fast Ghd Sit-ups

10 Ohs 155/105

600m run


II. 5 rounds

(75-80% effort, TnG if possible)

5 Squat Snatch

9 Bar Facing Burpees (synchro if possible)

Rest 2 Minutes 

  1. Snatch weights: 145-155-165-175-185/95-105-115-125-135#


III. "Deep Comp Stretch Series  "

Saddle- 4:00

Seated Straddle- 4:00

Twisted Cross- 2:00 e/s

Standing Straddle- 4:00

Pigeon- 2:00 e/s

Downward dog- 2:00

Lizard- 2:00 e/s

Dragon (with or without grabbing back leg)- 2:00 e/s

  1. 30 minutes of relaxed breathing...

IV. Visualization & Mental Preparation

(Spend a legit 15-20 minutes here)

A. Read through Events 4-6. What are the nuances of the event that are uncommon or confusing?

B. Read through it again slower and then walk through the entire events in your head until you see yourself executing your job to perfection.

C. What's you're precise role? Who are you following and preceding? How can your teammates help you? How can you help your teammates? Talk this through with your teammates.