Deep Comp- 4/12/16

Team meeting Wednesday morning at 5am. 

I. Strength

As a team of 3 Men / 3 Women (2 barbells)
Minute 0:00 - 10:00
A. Back Squat - Build to heavy triple

Rest 3 Minutes

Minute 13:00 - 20:00

B. AFAP, each person one at a time
10 Reps at 255/175#
10 Reps at 235/165#
10 Reps at 215/150#
- Bar starts on the ground loaded with 135/95#

Rest 5 Minutes

Minute 25:00 - 35:00
C. 150 C2B Pull Ups (teams of 3)

  1. There are three scores for this workout (total weight, time for part 2, time for part 3)
  2. This is a confusing workout, and we will be available to answer any questions in person tomorrow.

II. Auxiliary/Developmental

10 Rounds
25' Unbroken HS Walk
3 Muscleups
1 Legless Rope Climb
Rest 60s

III. Conditioning

 27-21-15-9 Calorie Row

12-9-6-3 Squat Clean Thruster 135/95#

 

 

 

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