Deep Comp- 9/28/16


I. Session 1: Engine

30 Minute Bike

5 Minutes on / 5 Minutes "off"

4 Minutes on / 4 Minutes off

3 Minutes on / 3 Minutes off

2 Minutes on / 2 Minutes off

1 Minute on / 1 Minute off

  1. For the first interval, start at or slightly above your 10 minute test pace, then slightly increase the speed each interval. During the "off" periods, keep the wheel turning at a recovery pace that is slower than previous weeks. The goal is not total calories this week. The goal is to accumulate 15 minutes at a pace that is beyond your 10 minute test pace.


II. Session 2: Strength

A. Clean RDL + Below Knee Clean - 4 x 3+2 -

  1. Working weight below 80%

C. Front Squat - 4,3,2,4,3,2 -

  1. Don't exceed 90% on final double


III. Session 1 or 2: Gymnastics

D. L-Hang Leg Raises 3 x 8-10 (pronated grip, rest 90s)

  1. Assume an L-hang position, then raise your toes to the bar 8-10 times. During the descent you should only lower your legs back to the L-Hang Position (90 degrees).

E. Unbroken Kipping T2B for time: 20-18-16-14-12-10-8-6-4-2

  1. This is 110 T2B. The Rx workout last week was 90 total. If you need to scale, calculate a ladder that will help you achieve more than your total from last week.
Chip Phillips12 Comments