Deep Comp- 2/12/16

I. Warmup 

A. Spend 5-10 minute raising your core body temperature (run, row, bike, speed ladder, jump rope)

B. Spend 20-30 minutes on mobility, corrective exercises, and foam rolling. What movement patterns limit you? Do you have nagging injuries (shoulders, elbows, knees, hamstrings, adductors, you name it..) Work on these things. This is priority #1 for the rest of the 2016 Games season

II. Barbell Conditioning  

EMOM for as long as possible:

5 Hang Power Cleans 155/110#

5 Front Squats

5 Jerks

  1. If you do not complete 8 rounds, take two minutes off and continue until at least 8 rounds are completed. 
  2. Upon failure (at or above 8 rounds), take the rest of the minute and the following minute off and then accumulate 72 T2B in sets of 6.


II. Gymnastics Conditioning 


Overhead Squats 95/65#

Ring Dips

Kipping HSPU

III. Engine  

4 Rounds 

30 Calorie Row

Rest 90s

  1. Shoot for precision each round. The goal is AFAP without a critical drop off (deviation of 5s or more) 



Chip Phillips5 Comments