Deep Comp- 8/22/16

 I. Weightlifting 

A. Tng Snatch High Pull + Power Snatch + Hang Snatch: Find a max 1+1+1, then perform one drop set at 95% and 90%.

  1. Spend no longer than 15 minutes finding your max complex

B. Good Morning into Snatch Grip Push Press - 4 x 5 at working weight

  1. Stay light and focus on weight distribution in your feet and power transfer from your hips to your upper body.

 

II. Gymnastics

C. Strict HSPU 3 x 6-8 (20x2) (rest 2 minutes)

  1. If these are too easy, use a deficit to make the rep range more challenging.
  2. If this rep range is too challenging, scale reps to ~33% of your strict max.
  3. If you cannot perform 3 consecutive strict reps, consult us for a novice progression to develop this weakness. 

D. Kipping HSPU 4 x 13-15 (rest 60-120s)

 

III. Conditioning

AMRAP 3

Burpee Box Jumps 24/20

 

(rest 2 minutes)

 

AMRAP 3

DB Snatches 55/40

  1. Switch sides every 5 reps

 

(rest 2 minutes)

 

AMRAP 3

Double Unders

  1. Historically, our team underperforms in medium-short time domains. We suffered in 5 to 8 minute workouts both in the open and regionals, but that won't be the case next year. Today, turn off your brain and turn on the wheels.
  2. When you feel yourself reach total exhaustion, make a personal decision to keep moving as fast as humanly possible. Anything less than your best is just wasting your time. 
  3. How fast would a crazy person do this workout? Set the bar for us, Ross.  

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