Deep Comp- 11/27/15

I. Warmup

500m Row

2 Rounds  

10 Chin-ups (regular width, underhand)

10 weighted Ring Dips

II. Strength  

A. 3 Sets: Snatch pull + Hang Snatch + Snatch  

  1. 85-90% of 1rm
  2. Note- This is NOT a high pull. You just need to hit triple extension without bending your elbows (jump-shrug).
  3. Does not to be an unbroken set. You may reset between movements.  

III. Conditioning 

25 Rounds

5 GHD situps  

4 Front rack reverse lunges 115/80#

3 HSPU  

  1. HSPU MUST be fast reps. Start strict, if your ascent takes more than 2.5-3 seconds, switch to kipping. 

Trust - Teamwork - Sacrifice - Discipline

Chip Phillips2 Comments