Deep Comp - 07/24/15
I. Warm-Up
20 Cal Assault Bike Easy Pace
30 Sec Samson Band Stretch
30 Sec Samson Band Stretch with I/R Bias
10 Medball Glute Bridge Walkouts
II. Strength
Speed Deadlift - 60% x 3 x 5 - #10X0
Focus on speed up
(Rest 2 Minutes)
Hip Clean - 70% x 3 x 4 - Focus on being aggressive with the elbows
(Rest 60-90 Seconds)
III. Skillrobic
8 rounds
20' Unbroken HS walk / 3 Wall Walks
10 T2B
Rest 60s
IV. Conditioning
"Nate"
AMRAP 20
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53#
- Like Diane, Nate is a benchmark that can be performed a variety of ways. We recommend scaling down in the following order:
-strict / kipping hspu
-up to one abmat
-hspu negatives
-piked box hspu
-seated DB press