Deep Comp- 1/29/16

 I. Warmup

DIY. Do a personal inventory and prioritize the things that you need to work on.  

 

II. Strength

A. Back Squat Walkouts - 5 x 1 @ 105-115%

  1. Take the bar from the rack, walk back taking 6 total steps, hold for 5 seconds, then walk it back to the rack. Set the J-Hooks much lower than you would normally use when squatting.

 

B. Front Squat - 5 x 3 @ 80-85%

21X3 Tempo

  1. You may bounce after the pause

 

IV. Conditioning

Choose option 1 OR 2 based on your weaknesses..

Option 1  :

3 Rounds

5 Deadlifts (Choose your weight)

5 Right Leg Pistols 53/35#

5 Left Leg Pistols 53/35#

Then,

80’ Handstand walk

  1. There are two scores for this workout, total time and weight lifted. We recommend that you use around 85% of your deadlift for this workout. This was a Games Workout for the Individuals in 2013. The RX weight was 405/265 If you are interested in trying it."

Option 2: 

5 Rounds

7 Muscleups

21 Cal AB

Rest 3 minutes  

V. Optional Conditioning

30 Minute Assault Bike

*Every 5 Minutes (5 sets) stop to perform:

10 Weighted GHD Hip Extensions

5 Bell Up Single Arm Press e/s

  1. This should be performed at 65-75% effort. If you aren't sure how this feels, try to keep a fast but consistent breathing pattern that is controllable. Relatively no lactate buildup while on the bike.
  2. If you have a fitbit, Iwatch, or heart rate monitor of any kind use the following formula to determine your maximum heart rate, and then keep your heart rate between 65-75% of your MHR:

Miller formula of MHR = 217 - (0.85 x age) "

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