Deep Comp- 8/5/16

 Starting tomorrow, Saturday team workouts are at 7AM. 

Starting tomorrow, Saturday team workouts are at 7AM. 

 

I. Strength

A1. Front Rack Box Step Ups 4x6 e/s, not Alternating 20/16"

A2. GHD Back Extension 4x7 #3132 + 15s Hold after last rep. 

  1. Rest 60-90s between each sets.
  2. Working weight for step ups  

 

II. Auxiliary 

B. Every 3 Minutes For 15 (5 sets):

Palm Facing DB Bench Press X 7

Weighted Chin-ups X 5 

Weighted Plank X 40s 

 

III. Conditioning

3 Rounds

1,000/800m Row

20 Bar Facing Burpees

750m Run (Malcolm X loop) 

 

 

 

Chip Phillips12 Comments