Deep Comp- 3/30/16

I. Warmup

2 Rounds 

800m Run (65-70% effort)  

50 GHD Sit-ups  

60s Couch Stretch e/s

 

II. Strength  

A. Pausing Bench Press- 5x5 @60-65% (rest 2 minutes)

  1. Pause for two seconds ON chest. Keep glutes on bench. 

B. Standing SA DB Press- 4x8 (rest 2 minutes)

  1. Sets across, AHAP  

C. Skull crushers- 3x10 (32x1 tempo) (rest 90s)

 

 III. Conditioning

(teams of two M/F pairs, read notes below!) 

3 Rounds
100m Farmer Carry 100#
20 Fat Bar Shoulder to overhead 160/100#
30 Burpee Box Jumps 20"
20 Fat Bar OHS 

  1. Each team will have one set of 100# DBs. You may switch with your partner as needed to accomplish 100m. One person must carry both DBs.
  2. Partners can not complete any S2O until their partner has kicked up into a handstand hold
  3. Partners can not complete any bbj until their partner has their weight in the front rack position
  4. Partners can not complete any OHS until their partner is hanging from pull-up bar. 
  5. Reps are totals for the team and can be split as needed

 

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