Deep Comp- 2/22/17

It's shark week, baby. #makeyourmark  Volume is high today, please cut yourself off after two hours of exercise.

It's shark week, baby. #makeyourmark 

Volume is high today, please cut yourself off after two hours of exercise.

 

I. Strength

A. Back Squat- 4x3 @75-80%

B. Bench Press- 3x3 @75-80%

B2. Weighted Pull-ups- 3x4 #31x1

 

II. Weightlifting

C. Snatch + Overhead Squat-

3x2 complexes @70-75%

3x1 complex @80-85%

 

D. Clean + Hang Power Clean + Push Jerk- 3x1 complex @70-75%

 

III. Conditioning

Amrap 4

10 Wallball 30/20#

10 Cal Row

 

(Rest 3)

 

Amrap 4

10/8 Cal Bike

5/4 Ring Muscleups

 

(Rest 3)

 

3 Rounds for time:

200m Run

10 Bar Facing Burpees

10 TnG Power Clean 135/95

Rest 1:00

 

 —————————

Open training schedule:

Monday- attempt #2

Tuesday- rest (only full rest day of the week)

Wednesday- regular training day 

Thursday- light workout, will vary slightly week to week. Once the open workout is announced, we will release a google doc for you to sign up for heat times Friday night. You're expected to be in the last few heats unless you have work obligations.

Friday- Friday night lights.

Saturday- team meeting / workout at 7am.

Sunday - light workout, skill, walk through.

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