Deep Comp- 11/7/15

I. Warm-Up

Coach led

II. Strength

A. Power Clean + 2 Hang Power Clean + Jerk

1x65%, 2x70%, 3x75%

  1. Percentages are based off your clean and jerk 1rm.  
  2. On power movements, your focus should be bar height, turnover speed, footwork, and upward acceleration upon racking. 

B. Alternating EMOM 9

0. 10 DB Bench Press 

1. 10 Chest Supported DB Row 11x2

2. Rest

III. Conditioning


ME Power Clean (@80% of your power clean 1rm) 

B. 8 Rounds

500m row  

12 Box Step-ups 24/20"

3/2 x 1 Muscleup + 2 Strict Dips

  1. Aerobic pace. The goal is minimal muscle ups fails and a steady row pace. Upon failing reps, rest up to 30s before taking another attempt. We will accumulate 72/48 ring dips. 

Trust - Teamwork - Sacrifice - Discipline

Chip Phillips5 Comments