Deep Comp-11/4/16

Die-hard Cubs Fan Since: 11/2/16

Die-hard Cubs Fan

Since: 11/2/16

I. Strength  

A. Back Squats- 8x4 @80%

(Rest 3-4 Minutes)


II. Weightlifting  

A. Power Clean- 3x3 @65%, TnG

B. Jerk Balance- 4x4 @45-50% 


III. Conditioning 

1200m Run (Malcom loop + long 400)

6 Rope Climbs

40 Box Jumps (step down) 24/20"

800m Run (Malcom loop)

4 Rope Climbs

20 Box Jumps

400m Run (long 400m)

2 Rope Climbs

10 Box Jumps

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