Deep Comp- 8/1/16

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 I. Weightlifting

A. Every two minutes for 18 minutes (9 sets):

Minutes 0, 2, 4: 2 Hang Muscle Snatch + 2 Tall Snatch @ 45%

Minutes 6, 8, 10: 2 BTK Hang Snatch + 1 Hang Snatch @ 75%

Minutes 12, 14: 2 TnG Snatches @ 80%

Minutes 16, 18: 1 Snatch 85% 

  1. Calculate your weights beforehand and set up all of your weights to help you stick to the allotted time.

 

II. Strength

B. Back Squat- 3x2 @ 85-90%

  1. We're looking for fast reps today with no set tempo. Don't feel obligated to go to 90% unless you're having a good squat day. 

 

III. Conditioning

C. 6 Rounds (95% effort)

15 Pullups

12 Overhead Squats 95/65

9 Burpee Box Jumps 24/20

  1. Rest exactly 3 minutes after each set and record all splits. 
  2. Open your hips on every ohs and bbj. No one cares how fast you can do bad reps.