Deep Comp-11/14/16
I. Strength
Back Squat- 6x6 @70% (+10-20#)
(See notes about superset)
- After every other set, using your back squat weight, perform 3 pausing jerk dips with a 3s pause in the dip position. On the last two reps, extend vertically through your toes and pause for 2-3s.
- Rest 2:30-2:45 between sets. On the jerk dip sets, the rest begins after the jerk dips.
II. Conditioning (Aerobic)
Every 8 for 48 (6 sets, completed as A, B, C, A, B, C):
A. AMRAP 5
Buy in: 800m Run
Single Leg Burpees (L)
B. AMRAP 5
Buy in: 1000/800m Row
Single Leg Burpees (R)
C. AMRAP 5
Buy in: 50/40 Cal Assault Bike
Burpee Bar Muscleups
- There is a full three minutes of rest each round, so your effort should be in the 90% range each round.
Post score as follows:
A. A1 + A2 = Total
B. B1 + B2 = Total
C. C1 + C2 = Total