Deep Comp- 9/14/16


Session 1: Engine

30 Minute Row / Bike

30s @85% / 30s @55%

  1. The AB monitors aren't currently turning on. Since not being able to read the monitor could be a mind game for many, you have the option to row instead.


Session 2: Weightlifting

A. Power Clean: Heavy Double in 10 Minutes (15s time cap per set)

    Then, 3 x 2 @ 90% of today's heavy double

B. Snatch RDL + On Toe Shrug 4 x 3+3 @ Working Weight

C. Front Squat 3 x 3 @ 95% (of Wk1 Pause FS Triple)


Session 1 or 2: Gymnastics

D. L-Hang 3 x 20-25s (supinated OR pronated grip, rest 75s)

E. Unbroken Kipping T2B for time: 10-10-10-10-10-10-10

  1. If you didn't do 20+ UB t2b during test week, scale to clusters of 6 or 7.


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