Deep Comp- 3/1/17

If you repeated on Tuesday, rest today. You can mantain strength and conditioning with 1-2 sessions of each per week, but you cannot recover from CNS fatigue in a matter of days. Cut yourself off after an hour and a half of exercise.

If you repeated on Tuesday, rest today. You can mantain strength and conditioning with 1-2 sessions of each per week, but you cannot recover from CNS fatigue in a matter of days. Cut yourself off after an hour and a half of exercise.

I. Strength

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

B1. Press- 3x3 @75-80%

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

 

II. Weightlifting 

C. Clean + Hang Squat Clean + Split Jerk- 3x1 complex @75-80%

 

III. Conditioning

Amrap 4

10 Overhead Squats 135/95#

10 Cal Row

 

(Rest 3)

 

Amrap 4

10/8 Cal Bike

10 Thrusters 115/80#

 

(Rest 4)

 

For time:

600m Run

30 T2B

20 HSPU

10 Muscleups

 

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