Deep Comp- 2/28/16

Suggested workout time is 1pm. 

I. Strength  

A. Back Squat- 5x3 at a working weight  

B1. Press- 8-5-3-3 based on feel

B2. Bent Rear Delt Fly- 4x8 light  

  1. Focus on working through soreness and activating the right muscles. Think 70-75, maybe 80% EFFORT on A and B1, and 50% effort for B2.  

 

II. Conditioning 

4 Rounds 

5 Power Snatch 135/95#

10 Thrusters 135/95#

15 Calorie Assault Bike  

Rest 2 Minutes

  1. Speak with Chip or Eric in order to specify your modifications based on whether or not you are repeating 16.1.

 

III. Cooldown  

20 minutes of a sled walk  

  1. Choose your own weight based on how you're feeling. Focus on lengthening your stride, staying upright, and breathing steadily. Attach the straps to the back of a weightlifting belt. 

 

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