Deep Comp- 1/15/16

 I. Goat Warm-Up

3 Rounds

3.3.3 Strict Pullups (narrow, neutral, wide)

15 Banded Good Mornings

15 GHD Hip Extension (21x1)


II. Strength

A. Box Back Squat Squats- 4 x 5 (at or above 90% of last weeks heaviest 5)

  1. Set up the box so that your butt kisses the box as you reach 90 degrees.
  2. This is a powerlifting squat, so you should overload the posterior chain and sit back into the squat, (as opposed to descending vertically during during a weightlifting squat)

B. Build to a heavy Front Squat double (8 minutes)


III. Conditioning


3 Hang Squat Snatch 155/110#

6 Bar Facing Burpees

18 Double Unders


V. Optional Conditioning

Every 3 minutes 42 Minutes (14 sets):

250/200m Row

4 Deficit SHSPU

  1. Perform strict, then kip
  2. Your score is your slowest time. Shoot for conistency in the 80-85% intensity range.


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Chip Phillips9 Comments