Deep Comp- 1/1/16
See you all Saturday morning at 7 AM for the mandatory team meeting. We appreciate the sacrifice. A workout will follow the brief meeting.
Hope everyone had a rejuvenating holiday season and is ready to get back to the grind! Friday and Saturday will be a soft start to our 7 week open prep cycle. It will provide a variety of movements to familiarize our bodies to numerous movement patterns/loads and will be a great opportunity for us to throw down as a united team at the beginning of the New Year!! Big things on the horizon.
2016 is for the taking.
3 Rounds (60% intensity)
16 DB Thrusters 30/20#
16 Alternating KB Hang Power Snatch 35/26#
64 Double Unders
- After 3 rounds, perform 2 minutes of banded couch stretch on each side.
5 Rounds (65% intensity)
3 Squat Snatch
6 Pendlay Row
- Use 60% of Snatch 1RM for both barbell movements.
- Spend 2 Minutes foam rolling or LAX ball mashing your lat and posterior delt region.
7 Rounds (70% intensity)
7 Push Press 115/80#
14 Calorie Assault Bike
7 Lateral Barbell Burpees
The gym is closed 1/1 except for the 10am community workout, so I will be opening the gym from 12 until 1:30 for us to perform the work for New Years Day.