Deep Comp- 12/11/15

 There will be no Saturday work out because of ACO. Come cheer on your teammates!

I. Warm-Up

500m row

2 Rounds

10 Chin-ups (underhand)

10 Weighted Ring Dips

II. Strength

A. Top-Down Clean Deadlifts- 4x1 @100%

B. Top-Down Snatch Deadlifts- 4x1  @100%

  1. Based on your Clean and Snatch max
  2. Take the barbell from the rack and descend as slowly as possible while being sure to hit the proper positions (back flat, shins vertical at knee, weight shifting from heels to toes on descent).
  3. Touch and go and come up as quickly as possible with perfect form. As you finish the deadlift extend into triple extension and then rack the barbell.
  4. Straps may be used if you're limited by your grip. 

III. Conditioning

EMOM for as long as possible

21 Double Unders

14 Pistols

Trust - Teamwork - Sacrifice - Discipline

Chip Phillips3 Comments