Deep Comp- 7/13/16

Order these grips and significantly reduce rips and hand pain. They're wide enough to cover the surface of your entire hand, thin enough to never pinch your skin, and they work on the pull-up bar and the barbell. I haven't had a rip that prevented me from exercising since I started using these and taping my thumb... Worth a shot if you don't like skipping segments due to hand issues. 

Order these grips and significantly reduce rips and hand pain. They're wide enough to cover the surface of your entire hand, thin enough to never pinch your skin, and they work on the pull-up bar and the barbell. I haven't had a rip that prevented me from exercising since I started using these and taping my thumb... Worth a shot if you don't like skipping segments due to hand issues. 

 I. Strength and Skill

Green Group

4 sets AFAP

3 Deadlift @88%

60-62% of T2B Max

Rest 3-3:30

 

Red Group

5 sets AFAP

5 Deadlift @75%

50-52% of T2B Max

Rest 60-90s

 

II. Weightlifting Weakness Work

A. Strength Group

(If your Clean max is > than 92% of your Front Squat max):

Every 90s for 5 sets: 1 Fast Front Squat @88%

  1. Use everything you use when you clean heavy, from shoes to sleeves to your favorite bar and belt. Focus on control during the descent and absolute speed on the transiton and ascent.

B. Technique Group

(If your Clean max is < than 92% of your Front Squat max):

Every minute on the minute for 5 minutes: 1 Muscle Clean + 2 Clean Pull Unders @40-45% of clean

  1. Focus on violent acceleration at the hip during the muscle clean.
  2. For the pull unders, pause while in triple extension, then use your traps to pull down under the bar. Focus on pulling elbows high and keeping bar close. There should be no vertical movement after pausing at triple extension. No pausing in the hole, focus on speed out the hole during the "recovery".

 

III. Conditioning

Every 5 Minutes For 25 (5 sets):

0:00 - 3:00

1 Legless Rope Climb

14 Lateral Box Jumps 24/20

14 Alt. Hang Power KB Snatch 53/35

 

3:00 - 5:00

20/16 Cal Bike

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