Deep Comp - 10/09/15

I. Warm-Up

MDOD
Shoulder Internal Rotation Mash
https://www.youtube.com/watch?v=IyeTe-C7q78
- Use a heavy KB

II. Strength

E3MOM 9 (3 sets): Bench Press
0. 1 x 5 @75%
3. 1 x 5 @80%
6. 1 x 5+ @85%

  1. Using 5-10# more than 90% of your 1RM as your training max .
  2. Last set is for max reps.  

III. Gymnastics

A. 8 x 8 C2B Pullups (rest 40s)

B1. 4 x 8 Skullcrushers (heavier than last week)
B2. 4 x 8 Pendlay Row (20X1)

IV. Conditioning

10 Rounds
250m @ 90%
Rest 1:30

  1. 1 second faster than last week. Last day here. Bring all you've got.. 

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