Deep Comp- 7/6/16

I. Strength and Skill

Green Group
Every 5 for 25 (5 sets):
4 Deadlift @85%
50% of T2B Max
10-15s HS Hold (2 attempts to accumulate, 3x3' square)

Red Group
Every 3 for 18 (6 sets):
4 Deadlift @75%
45% of T2B Max
10-15s HS Hold (2 attempts to accumulate, 3x3' square)

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 @85%

  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: 3 Clean Pull Unders @40-45% of clean

  1. 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 - 2:00
Run 400m
2:00 - 5:00
5 Clean & Jerks @ 65% (any way)
30 Double Unders
15 GHD Hip Extensions

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