Deep Comp - 07/27/15

Updated Final Schedule!

After a trial week here is what we will be using for our class times:

MTWF - 6:30am / 1:00pm / 5:00pm, 6:00pm
S - 11:00am

Just a reminder, if there is a Training class going on, you must workout in the barbell room. We know it is really hot back there, please tough it out until we get the AC units installed next week or switch to coming in the morning. 

I. Warm-Up

40 OH Walking Lunges 45# barbell
Couch Stretch 60s e/s
60s Quad Mash e/s
60s Calf Mash e/s

II. Strength

Back Squat - 80% x 3 x 5 

  1. Add weightlifting accessories only if absolutely necessary

III. Skillrobic

EMOM 10
6 Strict Ring Dips
30 Double Unders

  1. Set rings high, so that you can keep legs extended and body in a hollow gymnastics position

IV. Conditioning

10 Rounds
5 Thrusters 105/75#
200m Run (75%)
Rest 90s

  1. The goal is to maintain a +/- 5s deviation for rounds

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