Deep Comp- 7/1/16
- Team workout is at 10 AM this Saturday
- We will have a workout on Monday, time is yet to be determined.
A. 5 sets:
Clean + Hang Clean + 2 Push Jerk
- Build for 3, last 2 sets at working weight
- Rest 2 Minutes
(CP and Lactic)
6 Rounds AFAP (goal is UB)
6 TnG Power Clean and Push Jerk (55%)
Rest 1 minute
30 Wallball 20/14
Rest 3 minutes
- Scale wallball to a rep range where you can maintain unbroken sets.
- 55% of your clean and jerk max. We always program percentages off your full lifts unless otherwise indicated.
C. Alternating EMOM 20
1. DB external shoulder rotation X 6 e/s (7% of narrow grip bench max, 30x0 tempo)
2. Weighted pullups X 5 (21x1)
*to determine your weight, add your body weight to your weighted Pullup 1rm, multiply by .75, then subtract your body weight.
3. Burpee box jumps 24/20" X 12