Deep Comp - 09/10/15


I. Warm-Up

20 Alternating Pistols

60s e/s Box-seated hamstring mash

Shoulder distraction and LAX ball mash. Use desired duration

II. Strength

A. E2MOM For 6

BK Block Snatch Pull + Snatch - 75% x 2(1+1)


B.  E2MOM For 6

BK Block Clean Pull + Clean - 75% x 2(1+1)


C. E2MOM For 6

Snatch DL to Knee + Snatch Pull - 70% x 3+1


D. E2MOM For 8 (4 sets):

Back Squat - 70% x 5 - 22X2 BK = Below Knee.

  1. No bounce after the pause.

III. Gymnastics

Strict Pullups 8x8 (rest 1:30s)

IV. Conditioning

Airdyne (30 Rounds)

30s @ 85% 

30s @ 50% 

  1. You must be the judge of what 50% and 85% is. You should be able to figure this out after a few rounds. You should be able to maintain the same wattage or RPM each time, so slow down if you're unable to recover enough to maintain your desired pace. We will use a linear progression from week to week. 
  2. Time to figure out what you're made of. Are you trying to get better or are you just going through the motions?

Eric Rosenstock4 Comments