Deep Comp- 2/13/17

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 I. Conditioning

Minutes 0-10 @75-80% effort:

70 Double Unders  

35 Wallball 20/14

30/24 Calorie Row

25 Chest to Bar Pull-ups 

 

Minutes 10-13

Rest

 

Minutes 13-18 @80-85% effort:

35 Double Unders

20 Thrusters 105/75

5 Bar Muscleups  

 

 II. Strength 

A. Back Squat  (e4mom)

1x5x70% #22x1

2x4x75% #21x1

2x3x80% #20x1

  1. You may decrease percentages by up to 5% if your legs feel weak after conditioning.

B1. Decline DB Bench Press- 3x5 #31x1

B2. Weighted Pull-ups- 3x3 #21x2

 

III. Upper Body Strength End.

6 Sets NFT:

4 Weighted Stationary Dips 21x3

8 BW Stationary Dips 10x1

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