Deep Comp- 12/6/16
I. Strength
Back Squat: Rest as needed
4x82%
4x84%
3x86%
3x88%
3x90%
II. Weightlifting
A. Every 45s for 7:30 (10 sets @49-54%):
Muscle Snatch + Snatch Pullunder
B. Snatch- EMOM 10
0&1: 65%
2&3: 70%
3&4: 75%
5&6: 75%
7&8: 80%
8&9: 75%
III. Barbell Conditioning
C. 10 Squat Cleans for time:
First 5@75% and second 5@80%
- The goal here is fast, crisp singles with no misses. Don't sacrifice technique for time.
IV. Conditioning
10 Rounds for time:
25/20 Calorie Bike AND
A. 14 Kettlebell Swings 70/53
B. 7 Muscleups
(Rest 2:00)
- Alternate rounds of A and B.
- The goal is to get everything done unbroken, and to be very consistent with the bike rpm (~85% effort).
- If you can't do at least three rounds of seven unbroken, scale the muscleups so that you can go unbroken for at least rounds.