Deep Comp- 7/30/16
Team workout at 11 AM tomorrow. Come early to warm up as we will start with strength right at 11 AM. The following week and thereafter will be 7 AM.
I. The Pump
A1. Bench Press: 8-5-5-3 (65-70-75-75%)
Rest 30s
A2. Db Row: 4x8 (21x2)
Rest 90s
II. Weightlifting
B. Build to a medium-heavy Bear Complex in 6 minutes (2 people per barbell)
Complex is the following: Front squat from floor + shoulder to overhead + back squat + shoulder to overhead
(Rest 5)
III. Conditioning (teams of two)
Row 200m
15 Bar facing burpees
12 Squat Cleans 245/165
Row 400m
15 Bar facing burpees
9 Squat Cleans 265/180
Row 600m
15 Bar facing burpees
6 Squat Cleans 285/195
Row 800m
15 Bar facing burpees
3 Squat Cleans 305/205
- Split the work as desired, but each partner must perform one clean at each weight.
- Use one barbell and change your own weights.
- This is a regionals level workout. if you are not ready for these numbers quite yet, scale to the following percentages ~75-80-85-90%