Deep Comp- 9/21/16

Session 1: Engine

30 Minute Bike

30s @85% / 30s @55%

  1. Beat your score from last week

 

Session 2: Weightlifting

A. Power Snatch: 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

  1. Heavier than last week

C. Front Squat 5 x 3 @ 95% (of Wk1 Pause FS Triple)

 

Session 1 or 2: Gymnastics

D. L-Hang 4 x 20-25s (supinated OR pronated grip, rest 75s)

E. Unbroken Kipping T2B for time: 9-9-9-9-9-9-9-9-9

  1. If you didn't do 20+ UB t2b during test week, scale to clusters of 5 or 6.

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