Deep Comp-11/7/16

I. Strength

Back Squat- 6x6 @70% (+5-10#)

(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. On the last rep, extend vertically through your toes (not explosively) without the bar leaving your front rack. 
2. Rest 2:30-2:45!between sets. On the jerk dip sets, the rest begins after the jerk dips.

II. Conditioning 

5 Rounds 

20/16 Calorie Assault Bike 

30 Double Unders

(Rest 1 Minute)

20/16 Calorie Row

30 Double Unders  

(Rest 1 Minute)

1. Note your time for each of the 5 Rounds.
2. Also, note your score, which is your average time + the range, (difference between your fastest time and your slowest time). 
3. If you got 1:00, 1:00, 1:00, 1:00, and 1:06 the math would be as follows (1:01.2 avg + :06 range = 1:07.2). 
4. Take the time to do the math. We want to reward not just speed, but CONSISTENCY. We need you to understand how fast you can move without critical drop off. 
5. Be precise with rest periods and reset the rower / bike each round.