Deep Comp- 8/22/16
I. Weightlifting
A. Tng Snatch High Pull + Power Snatch + Hang Snatch: Find a max 1+1+1, then perform one drop set at 95% and 90%.
- Spend no longer than 15 minutes finding your max complex
B. Good Morning into Snatch Grip Push Press - 4 x 5 at working weight
- Stay light and focus on weight distribution in your feet and power transfer from your hips to your upper body.
II. Gymnastics
C. Strict HSPU 3 x 6-8 (20x2) (rest 2 minutes)
- If these are too easy, use a deficit to make the rep range more challenging.
- If this rep range is too challenging, scale reps to ~33% of your strict max.
- If you cannot perform 3 consecutive strict reps, consult us for a novice progression to develop this weakness.
D. Kipping HSPU 4 x 13-15 (rest 60-120s)
III. Conditioning
AMRAP 3
Burpee Box Jumps 24/20
(rest 2 minutes)
AMRAP 3
DB Snatches 55/40
- Switch sides every 5 reps
(rest 2 minutes)
AMRAP 3
Double Unders
- Historically, our team underperforms in medium-short time domains. We suffered in 5 to 8 minute workouts both in the open and regionals, but that won't be the case next year. Today, turn off your brain and turn on the wheels.
- When you feel yourself reach total exhaustion, make a personal decision to keep moving as fast as humanly possible. Anything less than your best is just wasting your time.
- How fast would a crazy person do this workout? Set the bar for us, Ross.