Deep Comp- 9/26/16

I. Engine (Session 1)

5 x 500m row (rest 90s)

  1. Same avg pace as last week.

 

I. Weightlifting (Session 2)

A. Power Clean + Jerk Dip Hold + Jerk - 4 x 2+2+1 - Don't exceed 80% (of clean)

B. Push Press - 5,3,1,5,3,1 - Don't exceed 95% for final single

C. Goodmorning into Jump - 4 x 5

 

III. Gymnastics (Session 1 or 2)

D. Strict Weighted Chin-ups: 5 x 5 (22x1) (rest 2 minutes)

  1. Working weight

E. Chest to Bar Pullups: Reps/Rest

21/1:45

18/1:30

15/1:15

12/:45

9

  1. If these numbers are unattainable, scale the first set to 60 to 65% of your max c2b and descend from there.

 

IV. Conditioning 2 (Session 2)

Tabata mashup

  1. 8 consecutive minutes of tabata, alternating between movements

Double Unders

Deficit Pushups (10x1 tempo) 45/25

  1. Use 45/25# plates to create a deficit, just as you would for DHSPU.

 

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