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"
AMRAP 4
5 Hang Squat Snatch 185/125#
10 Bar-Facing Burpees

rest 2 minutes

"Ben Wise"
AMRAP 4
10 Power Cleans 185/125#
20 Pull-Ups

rest 2 minutes

"Beau Wise"
AMRAP 4
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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