Deep Comp- 12/7/16
I. Strength
A. Jerk Balance (3s pause in split pos.)- 3x3@45-50%
(rest 1 minute)
B. Pausing Jerk Dips- 2x2@100% (3s), 2x2@105% (2s)
(rest 2 minutes)
C. Split Jerk- 1x3@75%, 3x2@80%, 3x1@83%
(rest 3 minutes)
II. Conditioning
D. Every 15s for 2:30 (10 sets, 50 reps):
5/4 Calorie Row (rollover calories DO count, watch a real clock, not the monitor clock, as the monitor will clock will stop)
(Rest 2:30)
...Proceed through minutes 5-25 as follows:
5 Sumo Deadlift High Pull 105/80
5 T2B
5 Push Press 105/75
5 C2B Pull-ups
III. Accessory
I. Banded Glute Bridges- 2x30 (41x2)
45/35#
- See me for a band