Deep Comp- 3/3/16

 Yoga tomorrow at 12pm. 

Caveat: We will all be performing 16.2 tomorrow. If you are achy and sore, please scale or skip parts of the work out accordingly. If you are feeling fresh, this volume and loading is perfect for you. Spend extra time warming up and mashing your shoulders before and after today's workout. Do what you need to do today in order to perform at your absolute best tomorrow.

I. Strength 

A. Snatch- 5x1 75-80%

  1. Drill some crisp reps. Listen to your body here and build some confidence in your technique. 

 II. Skill / Efficiency

A. Sumo Deadlift High Pull- Every 90s for 6 minutes (4 sets):

5 reps: 75/55, 95/65, 115/80, 135/95# 

  1. Ascending the ladder over the course of 4 sets.
  2. Grip the barbell at about shoulder width, use your hips (triple extension), and raise your elbows during the pull. 

 III. Conditioning 

A. 8 minutes of: Prowler Push/Pull

  1. Choose a very light weight and alternate every 60 seconds between pushing and pulling. Get your heart rate into the ~70% zone. The goal here is to get out of breath without much of any lactic build up.
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