Deep Comp - 06/23/15
We are going to meet at 7:30pm Thursday at Cold Beer Co. We will grab some tables outside and discuss the comp program and some upcoming competitions. We will do a write-up on Friday summarizing the various topics we cover for those that can't make it.
12 Calorie Row
8 Wallballs 30/20# (max height)
4 Broad Jumps (max distance)
- Row at 60-70% effort. Throw the wallball as high as possible while maintaining rythmic unbroken sets. Broad jumps are performed off of two feet. Land softly and gather yourself each rep.
Push Press - 65% x 5 x 5
TnG From Shoulders
Power Clean - 70% x 3 x 6
TnG No Bounce
- %'s are off of the full lifts
- Rest Approx 60-90 Sec Between Sets
Every 90 Seconds for 12 Minutes (8 sets):
1 Rope Climb
4++ Strict HSPU
- "++" = Add 1 rep each round
- Scale = Controlled Decent or Box Piked HSPU
10 Box Jumps 24"/20"
Rest 2 Minutes
- Perform each round as fast as possible