Deep Comp- 12/16/15

I. Warm-Up

30 Cal A/B
2 Rounds
10 Strict Regular Grip Pullups
10 Kipping Ring Dips

II. Strength

A. Deadlift - work to 3x1 @90-95%

B. Speed Deadlifts - 3x3 @75%

  1. Drop from the top each rep and focus on speed throughout the entire concentric (ascent) portion of the lift.

III. Conditioning

90-75-60-45-30 Double Unders
30-25-20-15-10 A/B Calories
6-5-4-3-2 Shoulder to Overhead 205/145#

IV. Accessory

3 Rounds
Seated/Standing Straddle (2 Minutes each)
L-Sit x 30s

Chip Phillips18 Comments