Deep Comp-11/1/16

I. Strength 

Back Squat- 6x6 @70%

(See notes about superset) 

  1. After every other set, using your back squat weight, perform 3 pausing jerk dips with a 3s pause in the dip position. 
  2. Rest 2:30 between sets. On the jerk dip sets, the rest begins after the jerk dips. 

 

II. Conditioning  (Aerobic)

8 Rounds  

30s Row / 30s Rest

  1. After all eight rounds, rest 3 to 5 minutes and repeat for an additional eight rounds.  
  2. Effort should be at 80 to 85%, and should remain consistent for all working sets. 

 

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