Deep Comp- 12/14/16

 I. Strength

A. Jerk Balance (3s pause in split pos.)- 3x3@50-55%

(rest 1 minute)

B. Pausing Jerk Dips- 1x2@100% (3s), 2x2@105% (2s), 3x1@110% (2s)

(rest 2 minutes)

C. Split Jerk- 

1x3@75% 

2x2@80% 

2x1@83% 

3x1@86% 

(rest 3 minutes)

 

II. Conditioning

8 Sets for reps: 

20s ME Calorie Row

20s ME Wallball 20/14

20s ME T2B

20s ME Burpees  

20s ME Bar Muscleups

20s ME Box Jumps 24/20

Rest 2:00

  1. Write down your rep count for each individual round, as well as your total.  Please note movements that were easy/hard for you. 

 

III. Accessory

I. Banded Glute Bridges- 3x30 (41x2)

45/35#

  1. See me for a band

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