Deep Comp- 1/6/16
I. Warm-Up
2 Rounds
20 Single Leg DB RDL (total)
40 Step Dead-walks
60s Hollow Hold
II. Conditioning
Alternating EMOM 12
1: 20 Wallballs 20/14#
2: 3 BMU + 10 GHDSU
3: 5 Back Rack Reverse Lunges e/s + 5 Burpees 135/95#
Rest 4 Minutes
Alternating EMOM 12
1: 20 Wallballs 20/14#
2: 3 BMU + 10 GHDSU
3: 5 Back Rack Reverse Lunges e/s + 5 Burpees
- If you feel yourself slipping, scale the WB or take WB minute off.
III. Overhead Strength
A. Jerk Balances
2 x 6 @30%
- Film yourself and/or have a partner your review technique between sets.
B. Split Jerk
2 x 5 @ 65%
2 x 4 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
- Use blocks, drop every rep to blocks
- Rest no more than 2 minutes between sets.
C. Dip Pausing Jerk Drive (3s Pause)
5 x 2 85%
- Rest 30-45s
- Catch first rep on shoulders
IV. Recovery
Romwod