Deep Comp- 8/30/16



 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
  2. Beat last week's weight, even if it's by a kilo.  

B. GH Raises- 4 X 4-6 20x2

  1. Strictly adhere to the tempo and brace your spine in a neutral position. 


II. Gymnastics

C. Strict HSPU 3 x 7-9 (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 14-16 (rest 60-120s)

  1. If this was too easy last week and an additional rep does not make it challenging enough, decrease the rest by 15 to 30 seconds  


III. Conditioning

"Mexican Jumping Beans"

10-8-6-4-2 Squat Cleans 165/115

100-80-60-40-20 Double Unders  

Chip Phillips15 Comments