Deep Comp- 3/28/17

Thank you for your commitment to Deep Comp, your teammates, and everything we stand for. Here's what you can expect moving forward:

 

1. Rest or do our class workouts until the results are final. We have a plan for both qualifying and the alternative, and they both involve a rest / back off week.  

 

2. Expect a formal team meeting and banquet to be scheduled once the dust settles.

 

Regardless of the results, lean on your teammates and coaches through the process. We're prepared and committed to excellence. Regionals and Games excellence. I dont know how things end this year, but I can tell you exactly how they'll end next year.

 

 Trust-Teamwork-Sacrifice-Discipline

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Deep Comp- 3/23/17

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Optional: many of you have shown interest in threepeating this week depending on the workout that is thrown at us. If you are with somebody who is willing to go Thursday night, Saturday morning, and Monday afternoon, skip today's work. If you do decide to do 17.5 three times, your support is still expected Friday night. I think that goes without saying though. 

 I. Weightlifting

A. Work to a TnG Power Clean Triple (12 Minutes) 

B. Seated Box Jumps- 4x4

 

II. Conditioning  

Alternating EMOM 16-24

200m Sprint

Rest  

45s ME Rope Climbs  

Rest

45s DB Burpee Box Step Overs 50/35

Rest

45s ME Power Clean and Jerk 225/155

Rest  

 

Deep Comp- 3/19/17

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NOTE- it is critical that you listen to your body here. This is designed to get people moving around without overtaxing. Please skip portions, reduce reps, or substitute simpler exercises as needed. You also have the greenlight to just completely rest and focus on mobility.

 I. Corrective Exercise

A. Iron Scap

B. 30 Banded Glute Bridges  

C. 30 GHD Hip Extensons (15 slow, 15 fast)

II. Alternating EMOM 18-24

2 TGU e/s (medium-light) 

3 Hang Power Snatch 115/80

4 Heavy DB Front Squats 

5 Very Tall Box Jumps

Rest

Deep Comp- 3/16

Captions this! 

Captions this! 

I apologize for mistyping the date on Tuesday and confusing everyone. Hopefully the extra day of rest has you feeling optimally recovered. It is essentially a wash anyway because we just rearranged rest days, as we were trying to frontload the week with a workout, since volume was severely decreased on Sunday. 

My mistake for not pointing that out. You can move forward in a couple of different ways on Thursday:

1. Rest

2. Complete the day you missed.  

3. Complete an abbreviated / adjusted version of the day you missed. 

At this point, it is a case-by-case decision for each person as different people have done different things this week. Please see me or Coach Eric to help determine how you should treat your Thursday workout.  Most people should choose option three and make the intensity comparable to the past three Thursdays. No one should do muscleups, hspu, or deadlift tomorrow, so that should help with your exercise selection. 

Most of you ended up getting additional rest this week and will be better for it on Friday.  

Remember-the goal is to feel 100% on Friday.  Less is more. 

 

Deep Comp- 3/15/17

Just want you guys to know that I could not be more proud to be your coach. We're officially over halfway through the open, and our true colors have been revealed, painting a remarkable picture of a team who has what it takes to reach the next level. It's been electrifying to see you guys understand and do whatever it takes each week, putting the team's best interest ahead of your own. Fighting through bloody hands, sore backs and sleepless nights, staying focused all the while.

Our efforts so far have been valiant, but it's time to turn the page to a new chapter, 17.4. 17.4 will reward your efforts for this workout and this workout only, with no regard our first three workouts. We have to forget about the past and march forward with our blinders on this week. This is the only week that matters, and we're not leaving anything on the field.

Trust-Teamwork-Sacrifice-Discipline 

I. Strength

A. Deadlift - 3x3 @ 85%

  1. If you are prone to back or hamstring injuries, decrease the loading.
  2. If you repeated yesterday, do 75-80%. It's not about how you feel today, it's about the delayed affect of continuous days of high output. #trust

 

II. Skill

B. Alternating EMOM 12

4 Alternating V Roll Pistols

10 HSPU AFAP (perfect cycling form)

4 Seating Ring Transitions

 

III. Conditioning

C. 5 Rounds AFAP

7 Ring Dips (hold lockout 1 full sec)

9 SDHP 115/75

3 Ring Muscleups

Someone give this girl a wet nap, cuz she dun with da weight buffet 🥘 🍴    

Someone give this girl a wet nap, cuz she dun with da weight buffet 🥘 🍴  

 

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🍕 Papa John coming up big on his repeat.  

 

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Tay tay making his presence known as the c2b  👑  holder.  

 

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Jefe with his next level performance.. treating 185 like a toy and not giving a 💩.

 

Deep Comp- 3/12/17

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NOTE- it is critical that you listen to your body here. This is designed to get people moving around without overtaxing. Please skip portions, reduce reps, or substitute simpler exercises as needed. You also have the greenlight to just completely rest and focus on mobility.

Alternating EMOM 18-24

5 Hang Power Cleans 155/110

4 Heavy DB Push Jerks

3 Very Tall Box Jumps

20s AB Sprint 100m run

Rest

Deep Comp- 3/9/17

"No excuses, no explanations, you don't win on emotion, you win on execution"  -Tony Dungy You may not think this is a good work out for us, but you're wrong. This is a great work out for us, and here's why. Every single one of our athletes is ready for the chest to bar volume. Everyone of us. Every single one of our athletes knows their Snatch max. Your role as a team member is simple and clear. Get as close as you can to your snatch max. Plain and simple. We get to leave emotion out of this and just chase down as many reps as we possibly can. Gonna be a dog fight, but we ready.   

"No excuses, no explanations, you don't win on emotion, you win on execution"  -Tony Dungy

You may not think this is a good work out for us, but you're wrong. This is a great work out for us, and here's why. Every single one of our athletes is ready for the chest to bar volume. Everyone of us. Every single one of our athletes knows their Snatch max.

Your role as a team member is simple and clear. Get as close as you can to your snatch max. Plain and simple. We get to leave emotion out of this and just chase down as many reps as we possibly can. Gonna be a dog fight, but we ready. 

 

Deep Comp- 3/8/17

"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming." -John Wooden

"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming." -John Wooden

We've fought our hardest for the first two battles so far. This week, we enter the mid-way point, which is a pivotal opportunity to hoist ourselves atop the leaderboard. Train with the end goal in mind and mentally prepare yourself for the opportunity that ensues with 17.3. 

 

Pregame Workout

6 Rounds, Not For Time:

3:00 Assault Bike @65%

4 Single Arm KB Press e/s #2011

6 Prone Incline Reverse DB Fly 2122

:30 Plank

Deep Comp- 3/8/17

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I. Strength  

A1. Deadlift - 3 x 3 @ 80-85%

A2. Jumping Goodmornings - 3 x 5 working weight 

A3. Barbell Turkish Getups - 3 x 2 e/s (go heavy and move smoothly and precisely)

 

II. Weightlifting  

EMOM 12

Snatch + OHS and 15 Double Unders

  1. start at 135/95 and make 5-10# jumps to get to around 90% for final minute

 

III. Conditioning  

3 Rounds AFAP:

20 Cal Row

15 HSPU

10 OHS 115/80#

Deep Comp- 3/5/17

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I. Strength  

A. Every 90s for 6:00 (4 sets):

4 Back Squats at a heavy-ish working weight that you can move at a 1012 tempo. 

B. "Iron Scap"

C. 4:00 of Tabata  (Alternating)

Calorie Bike

Shuttle Run (10' Sections) 

  1. If you are not repeating, see me for additional conditioning

 

D. "Broga"  

Seated Straddle x 5:00

Saddle x 3:00

Lizard x 2:00 e/s

Twisted Cross x 1:30 e/s

 

G. "Wring Bearer" 

Hurdler Stretch x 2:00 (1:00 e/s)

Upward Dog x 2:00

Downward Dog x 2:00

Sumosaurus Rex x 2:00

Pigeon x 2:00 (1:00 e/s)

Dragon w/ Lateral Twist x 2:00 (1:00 e/s)

 

Deep Comp- 3/3/17

Please watch the video linked below. We will have more hands on deck to help run the show, so you will be provided with individualized warm-up recommendations.   17.2 Initial Thoughts & Overview Don't let the workout layout obfuscate what's happening here. 50% of this workout is made up of the two gymnastics movements, and lunges and power cleans are familiar barbell movements. We trained for stuff like this all year.  Much was learned last week by watching Noah. Please inform the competition thread if any elite athlete goes live again. 

Please watch the video linked below. We will have more hands on deck to help run the show, so you will be provided with individualized warm-up recommendations.  

17.2 Initial Thoughts & Overview

Don't let the workout layout obfuscate what's happening here. 50% of this workout is made up of the two gymnastics movements, and lunges and power cleans are familiar barbell movements. We trained for stuff like this all year. 

Much was learned last week by watching Noah. Please inform the competition thread if any elite athlete goes live again. 

17.2 Workout First Look

Deep Comp- 3/2/17

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Today is optional. If you perform best after a day of light exercise, then this workout is for you. On the other hand, if your body is telling you to rest, make sure you listen to it. For what is worth, technically you should rest today, especially considering the compounded effect of possibly performing repeats. The goal is to be ready to rev the engine up to 💯 tomorrow. Tonight we learned about a new workout, and no one cares about what we did or didn't do last week.

Update: at the moment, we are 12th in the region. Well done. We will continue to go all in, every week. 

 

I. Weightlifting

E2MOM 12

A. Hip Power Clean + Hang Power Clean @60-70%

B. 10 V-rolls to Pistol Position 

  1. Aternate each rep and only stand up the last rep. 

C. Crossover Symm. Y-Negatives x 7

  1. 2s pause in each position. Descend on a 3 count from overhead. 

 

II. Conditioning

Choose one for D and F: (Row or Bike)

D. 5 Minutes @ 55-65%  effort 

E. Spend five minutes working on your squat position while recovering from D. We will be going below 90 tomorrow. 

F. Minutes @50-55% effort  

 

III. Recovery and Mental Preparation  

  • Foam roll, take a bath, go do Cryo, etc.  
  • Spend time meditating and visualizing this evening after the workout is released, then prioritize getting as much sleep as possible (8-9 hours) 
  • Me and Eric will provide you with another strategy video as soon as we can. 

Deep Comp- 3/1/17

If you repeated on Tuesday, rest today. You can mantain strength and conditioning with 1-2 sessions of each per week, but you cannot recover from CNS fatigue in a matter of days. Cut yourself off after an hour and a half of exercise.

If you repeated on Tuesday, rest today. You can mantain strength and conditioning with 1-2 sessions of each per week, but you cannot recover from CNS fatigue in a matter of days. Cut yourself off after an hour and a half of exercise.

I. Strength

A. Front Squat- 4x3 @75-80%

B1. Press- 3x3 @75-80%

B2. Weighted Chin-ups- 3x4 #31x1

 

II. Weightlifting 

C. Clean + Hang Squat Clean + Split Jerk- 3x1 complex @75-80%

 

III. Conditioning

Amrap 4

10 Overhead Squats 135/95#

10 Cal Row

 

(Rest 3)

 

Amrap 4

10/8 Cal Bike

10 Thrusters 115/80#

 

(Rest 4)

 

For time:

600m Run

30 T2B

20 HSPU

10 Muscleups

 

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