Deep Comp- 9/16/16

Session 1: Engine

2 x 800m Run (rest 90 seconds) 

4 x 400m Run (rest 2 minutes) 

  1. Note your average 800m pace.
  2. Run the 400s at a last week's pace.


Session 2: Weightlifting

A. Snatch- work to 92-97% (12 Minutes)

  1. Perform this before running if you're combining session 1 and 2.

B. Split Press- 3 x 5 (working weight)

  1. Strict press from a split jerk receiving position

C. Muscle Clean- 3 x 3 (working weight)


Session 1 or 2: Gymnastics

C. E2MOM for 10 Minutes (5 sets):

40' HS Walk (for time) 

  1. If you break a set, restart two full mats behind where you fell.

D. E2MOM for 10 Minutes (5 sets):

11-14 Strict Ring Dips (no tempo, full ROM)






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