Deep Comp- 2/13/17
I. Conditioning
Minutes 0-10 @75-80% effort:
70 Double Unders
35 Wallball 20/14
30/24 Calorie Row
25 Chest to Bar Pull-ups
Minutes 10-13
Rest
Minutes 13-18 @80-85% effort:
35 Double Unders
20 Thrusters 105/75
5 Bar Muscleups
II. Strength
A. Back Squat (e4mom)
1x5x70% #22x1
2x4x75% #21x1
2x3x80% #20x1
- You may decrease percentages by up to 5% if your legs feel weak after conditioning.
B1. Decline DB Bench Press- 3x5 #31x1
B2. Weighted Pull-ups- 3x3 #21x2
III. Upper Body Strength End.
6 Sets NFT:
4 Weighted Stationary Dips 21x3
8 BW Stationary Dips 10x1
