Deep Comp- 1/3/17

I. Conditioning

4 Rounds

400m Run

50 Double Unders

15 HSPU

400m Run

50 Double Unders

15 Wallball

  1. Stay aerobic on the runs, and prioritize completing the open elements (DU, HSPU and WB) unbroken, cycling as quickly as possible.

 

II. Strength

A. Back Squat- Work to a heavy 5 (15 Minutes, shoot for 87.5%)

  1. Perform sets of 5x50%, 3x60, 2x75%, 1x82%, then make your attempts of 5..

B. Back Squat- Every 90s for 5 sets (3 reps @95% of A.)

 

III. Conditioning

5 sets:

4 TnG Power Clean 225/155

8 Box Jump Overs 24/20

12 UB Chest to Bar Pullups

Rest 2:30

 

Chip Phillips12 Comments