Deep Comp- 8/12/16

"Take charge of your thoughts, you can do what you will with them"  -Plato

"Take charge of your thoughts, you can do what you will with them" 

-Plato

I. Unilateral Strength

A. Back Rack Bulgarian Split Squats- 3 x 8 (52x1 tempo)

  1. Rest 90s between sets and 30 seconds between sides.
  2. Building 

 

II. Auxiliary Strength

B1. Partner Resisted Pullups- 5 x 3-4 (6-1-x-1 tempo)

B2. Deep Parallette Pushups- 5 x 3-4 (10-2-5-2 tempo)

 

III. Conditioning (Aerobic Power)

With a continuously running clock:

3 Rounds:

1 Km Assault Bike

6 Power Snatch 60%

4 Rounds

200m Run

5 Squat Snatch 70%

5 Rounds

300m Row

4 Overhead Squats 80%

  1. The percentages are based on your squat snatch 1rm.  
  2. To change the assault by to Km, hold down the "stop" button until it beeps, then hold down the "start" button and the "enter" button at the same time until the distance pops up, then arrow down to kilometers. 

 

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