Deep Comp- 1/19/16
I. Goat Warm-Up
4 Rounds
5-8 Strict T2B (medball ~6-10#)
15 Jumping Good Mornings (empty bb)
60s Couch Stretch e/s
- Squeeze a medball between your feet for the t2b
II. Strength
Split Press (from deep jerk split position)
3 x 5 @40-45%
III. Weightlifting
A. Split Jerk
2 x 3 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%
- Use blocks, drop every rep to blocks
- Rest no more than 2 minutes between sets.
B. Dip Pausing Jerk Drive (3s Pause)
3 x 3 95%
- Rest 30-45s
IV. Conditioning
Alternating EMOM 15
1. 8/7 Calorie Assault Bike and 5 SHSPU
2. 10-12 Toes To Bar
3. 15/12 Cal Row
Rest 5 Minutes
Repeat EMOM 15
- If 5 strict is still doable during the second EMOM, you have the option to perform ME kipping HSPU after you complete your strict reps.
- Kipping HSPU will be your score.
- For scaling purposes, pick a volume goal and stick to the plan.
V. Recovery
ROMWOD or static stretch for 15-30 minutes