Deep Comp- 9/7/16

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Session 1: Engine

5 x 300 meters (rest 75s)

  1. Use the erg's interval feature, row at a pace that is 5% faster than your 2k 500m split, and shoot for absolute precision. If your goal pace is 140.0, then 139.8 is worse than 140.1. Upon completion, go to the erg's memory display and take note of your avg pace.
  2. Same pace as last week, but 15s less rest. 

 

Session 2: Weightlifting

A. Clean First Pull + Power Clean + Pausing BTK Hang Clean: Find a very heavy complex of 1+1+1, then perform one drop set at 95% and 90%

  1. Pause below the knee for 2s on the Pausing BTK Hang Clean.

B. Front Squat: Build to 5rm

 

Session 1 or 2: Gymnastics

D. Strict T2B 3 x 7-9 (2112) (rest 2 minutes)

E. Kipping T2B 4 x 16-23 (unbroken, rest 60-120s)

  1. Rest for the same amount of time as last week. 

 

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