Deep Comp - 06/23/15


We are going to meet at 7:30pm Thursday at Cold Beer Co. We will grab some tables outside and discuss the comp program and some upcoming competitions. We will do a write-up on Friday summarizing the various topics we cover for those that can't make it.

I. Warm-Up

2 Rounds
12 Calorie Row
8 Wallballs 30/20# (max height)
4 Broad Jumps (max distance)

  1. Row at 60-70% effort. Throw the wallball as high as possible while maintaining rythmic unbroken sets. Broad jumps are performed off of two feet. Land softly and gather yourself each rep.

II. Strength

Push Press - 65% x 5 x 5
TnG From Shoulders

Power Clean - 70% x 3 x 6
TnG No Bounce

  1. %'s are off of the full lifts
  2. Rest Approx 60-90 Sec Between Sets

III. Skillrobic

Every 90 Seconds for 12 Minutes (8 sets):
1 Rope Climb
8 T2B
4++ Strict HSPU

  1. "++" = Add 1 rep each round
  2. Scale = Controlled Decent or Box Piked HSPU

IV. Conditioning

4 Rounds
400m Run
10 Box Jumps 24"/20"
Rest 2 Minutes

  1. Perform each round as fast as possible