Deep Comp- 7/4/16

Happy Birthday, America ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ’ฅ

 (Team workout at 9am)

  I. Strength

A. Every 2 Minutes For 10:

Hang Snatch High Pull + Hip Snatch - 5 x 2(1+1)

  1. Sets across with a working weight of ~75%


B. Every 2 Minutes For 10:

Segmented Snatch Pull - 5 x 3

  1. Sets across with under 100% of snatch. One second pause below knee and above knee. Focus on hitting the correct positions while maintain proper torso angle.


C. Every 3 Minutes For 18:

Back Squat - 5, 3, 2, 5, 3, 2 - #30X1

  1. Second Wave Heavier. Don't exceed 93% on final double. Adjust weight to adhere strictly to tempo.
  2. Try to increase double weight by 5-10# from last week.


II. Skill Progression

D1. Chin Over Pull Up Hold - 4 x 15-25 Sec (Rest 30)

D2. KB Lat Pull Over - 4 x 5-9 #30X1 

(Rest 30)

D3. Reverse DB Fly - 4 x 5-9 #30X0

(Rest 30)

  1. For those with lower scores on upper body gymnastics tests, use the higher rep ranges. Low end rep range for those with higher scores.


III. Conditioning

3-5 Rounds @ 95%

30 Seconds Max Unbroken Thrusters 95/65#

30 Seconds Max Cals Rower

60 Seconds Max DUs

Rest 5-7 Minutes

  1. Same as last week, goal is improving anaerobic lactic power. Work at near max effort, the goal is to create a build up of lactate. This type of training hurts but will be the difference come Open season.
  2. We know these long rest intervals sometimes seem crazy, but without adequate rest we won't be able to stress and adapt the correct energy system.