Deep Comp- 12/23/16
The following is the work for both Friday and Saturday. I'm posting both now to help accommodate your holiday plans. Jason will be leading the morning crew Friday at 6:30 AM, and the Saturday team workout at 8 AM.
There will be some optional work programmed next week, and you'll be updated if any specific team workout times are scheduled.
12/24/16
I. Strength
A. Overhead Squat- Find 1RM
- Use racks from the overhead position if this is a preferred method. If you would rather rather get the barbell to the overhead position by performing a jerk, that is also acceptable.
II. Conditioning
4 Rounds
Amrap 4:
400m Run
25 T2B
ME Triple Unders
Rest 1:30
12/24/16
12 Days of Christmas
"Deep Comp" Style
- Shoulder to Overhead 225/155
- Front Squats 225/155
- 300m Row
- Muscleups
- HSPU
- Alt. Hang KB Snatch 53/35
- Kb Thrusters 53/35
- C2B Pull-ups
- Bar Facing Burpees
- Cal Bike
- Pistols e/s
- Box jumps 30/24"
- No racks, first FS may be a squat clean.
- Perform as follows:
1.
2, 1
3, 2, 1
4, 3, 2, 1
etc..