Deep Comp- 09/25/2015

 I. Warm-Up

50.50 Double Unders

10 Turning Pushups

60s e/s Pec Mash

II. Strength

E3MOM 9 (3 sets): Bench Press

0. 1 x 5 @75%

3. 1 x 3 @85%

6. 1 x 1+ @95%

  1.  Like press, bench press is off of your training max (90%) until further notice.
  2. Last set is for max reps. 
  3. 1rm estimate = weight lifted x reps x .0333 + weight lifted 

III. Auxiliary

A1. 4 x 8 Skullcrushers

A2. 4 x 100m Farmer Carry 100/70#

  1. Skullcrushers should be heavier than last time .
  2. Rest as needed.

IV. Conditioning

10 Rounds

250m Row @ 90% 

Rest 1:30

  1. Should be one second faster than last week. 

 

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