Deep Comp- 12/14/16
I. Strength
A. Jerk Balance (3s pause in split pos.)- 3x3@50-55%
(rest 1 minute)
B. Pausing Jerk Dips- 1x2@100% (3s), 2x2@105% (2s), 3x1@110% (2s)
(rest 2 minutes)
C. Split Jerk-
1x3@75%
2x2@80%
2x1@83%
3x1@86%
(rest 3 minutes)
II. Conditioning
8 Sets for reps:
20s ME Calorie Row
20s ME Wallball 20/14
20s ME T2B
20s ME Burpees
20s ME Bar Muscleups
20s ME Box Jumps 24/20
Rest 2:00
- Write down your rep count for each individual round, as well as your total. Please note movements that were easy/hard for you.
III. Accessory
I. Banded Glute Bridges- 3x30 (41x2)
45/35#
- See me for a band