Deep Comp - 06/24/15


The Dallas Summer Classic will be going on the entire day Saturday so we will do 5 days in a row this week. Enjoy having Saturday and Sunday off!

If you have free time Saturday we would love your help with the meet. Whether it is loading the bar or being a judge for a session, any help is greatly appreciated. If you are able to help please leave a comment so I can get in contact with you.

I. Warm-Up

2 Rounds
10 Alt. KB Snatch (53/35)
20 Weighted Glute Bridges
30 Sec Hollow Rock

  1. Place barbell along the hips and drive up through heels. Video is posted, scroll down!
  2. Hold the hollow position if rocking causes too much movement in the hips or shoulders

II. Strength

Pause Front Squat - 60% x 3 x 5 - #23X1 Tempo

Snatch - 70% x 3 x 5

  1. Hold overhead for 2 seconds before dropping weight

III. Skillrobic

2 Unbroken Bar Muscle-ups

  1. Record how many sets you complete
  2. Focus on transitioning into the second rep rather than starting a new kip

IV. Conditioning

16 Front Rack Walking Lunges 135/95#
24 Chest to Deck Pushups

Rest 3 Minutes

16 Front Rack Walking Lunges 95/65#
24 Chest to Deck Pushups