Deep Comp- 2/8/16

 I. Warmup

A. Spend 5-10 minute raising your core body temperature (run, row, bike, speed ladder, jump rope) 

B. Spend 20-30 minutes on mobility, corrective exercises, and foam rolling. What movement patterns limit you? Do you have nagging injuries (shoulders, elbows, knees, hamstrings, adductors, you name it..) Work on these things. This is priority #1 for the rest of the 2016 Games season. 

II. Strength

Back Squat - 5 - 3 - 2 - 1 

  1. Each set should be heavy, but not maximal. We're looking for an effective stimulus without risking injury or CNS fatigue. If you're grunting and groaning on every set, you're going too heavy.

III. Conditioning 

Alternating EMOM 30

10 Thrusters 95/65# +  5 Bar Facing Burpees

10/8 Calorie Assault Bike

5/4 Muscleups 

  1. Do not take minutes off. You should be working for the entire 30 minutes, scale reps if you have to as you go, but begin the work out with a plan of performing it RX.  


IV. Optional Conditioning

10 Rounds

12/10 Calorie A/B at 90-95%+

10 Box Jumps  

90s Recovery bike at 50-55%

  1. Ease your way into rebounding box jumps. We recommend doing every other set rebounding (50 total).  


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