Deep Comp- 9/13/16

“Being physically tough is measured by how many fights you win, but mental toughness is measured by how you react when all the chips are stacked against you, how fast you get back on track when life kicks you in the nuts. Any fool can win a fight, but it takes a person with true grit to never give up when all seems lost.”

-Benjamin Bayani
 

I. Weightlifting

A. Clean & Jerk: 3 x 3+1 @ 75%

B. Clean Pull: 5 x 3 @ 100%

 

II. Gymnastics

C. Deficit Strict HSPU 5 x 3-4 (20x2) (rest 2 minutes)

  1. Use a bigger deficit than last week.

D. Kipping HSPU

19/1:45 

16/1:15

13/45s

10/30s

7

 

III. Conditioning

For time: (Be precise with your rest so your score is accurate.)

2 Rounds

20 Overhead KB Alternating Reverse Lunges 53/35

6 Bar Muscleups

  1. Practice this movement before you begin the workout. If you cannot keep your elbows locked then use a 95-115/65-80# BB.

 

(Rest 4 Minutes)

 

3 Rounds 

14 Front Rack KB Alternating Reverse Lunges 53/35

4 Bar Muscleups

 

(Rest 4 Minutes)

 

4 Rounds 

8 Double Arm KB Snatch (from hang, no squat) 53/35

2 Bar Muscleups

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