Deep Comp - 07/01/15


Our evening coaches have had to clean up quite a lot of equipment from our competition group the past two evenings. Please remember to clean up all equipment. This means barbells and weights returned, boxes stacked back neatly from where they came, ropes tied back up around the posts, mats rolled back up and put up against the wall, etc. Lets start off on a good foot and make sure we respect the coaches that have to stay late enough already to close up the gym at night. 

I. Warm-Up

400m Run
30 GHD Hip Extension
60s Lax Ball Glute Mash e/s
60s Couch Stretch e/s

II. Strength

Pause Front Squat - 65% x 3 x 5 - #23X1
Rest 90 sec to 2 Min

Snatch - 75% x 3 x 5 
Rest 90 sec to 2 Min

  1. Hold overhead for 2 seconds before dropping weight

III. Conditioning

5 Rounds
20 Calorie Row
20 GHD Situps
20 KB Farmer Carry Walking Lunges 35/25#

  1. No stutter step during walking lunges. Feet never stop next to each other.