Deep Comp- 11/11/15

I. Warm-Up

3 Rounds

10 Cal A/B

Mash Hamstrings/Lower back/Glutes

Mash any other areas that need attention

II. Strength

A. Halting Deadlift 5x2 @70-75%

  1. Pause 2 seconds at the knee. No belts. 
  2. During the pause, do a mental inventory and make sure shins are vertical, and hamstrings and glutes are engaged. Have someone else count your pause.

III. Conditioning

Three Wise Men (Veteran's Day tribute)

"Jeremy Wise"
5 Hang Squat Snatch 185/125#
10 Bar-Facing Burpees

rest 2 minutes

"Ben Wise"
10 Power Cleans 185/125#
20 Pull-Ups

rest 2 minutes

"Beau Wise"
15 Box Jump-Overs 24/20"
30 Wall Ball Shots 20/14#

IV. Optional Posterior Chain Accessory

B1. GH Raise - 4 x 8

  1. Can be scaled to 12 Med Ball Leg Curl on Bench.

B2. Ring L-Sit - 4 x 20 Sec Accumulated

Trust - Teamwork - Sacrifice - Discipline


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