Deep Comp- 12/14/15

"It Is literally true that you can succeed best and quickest by helping others to succeed"

-Napoleon Hill

What a weekend! Big thanks to all of you who left it all on the competition floor, as well as those who came to support the your active teammates this weekend. Everyone experienced great success physically, but more importantly, strengthened their mental fortitude and poise as game day competitors. Special salute to all of those who competed; Caitlin, Cam, Chandler, Chris, Janet, Jason, Lolly and Taylor. Deep was VERY well represented and i'm proud of each and every one your performances. We made a statement as a team and made it very evident that we're one of the top few teams in the region. 

Moving forward, continue to stay focused on improving both your strengths and weaknesses. But even more importantly, as we approach a recovery week, prioritize healing any nagging injuries so we can hit the ground running in the new year year. This is the last week of progressive overload before we finish the year with some tests and tapered volume next week. 

Keep your eyes on the prize #regionalscomeback

I. Warm-Up

800m Run
2 Rounds (not for time)
10 Strict Narrow Pullups
10 Stationary dips

  1. Stationary, meaning on jerk blocks or Ghd handles.

II. Strength

A. Back Squat- every two minutes
2 sets: 3 x 75% (42x1)
3 sets: 2 x 77.5-80% (21x1)
1 set: 2 x 85%

B. Squat Clean and Jerk - 5 x 2 TnG @ 90% (of your 3rm clean and jerk)

C. E2MOM For 14 (7 sets):
3 Power Clean + Push Jerk and 10 UB C2B Pullups

  1. Clean and jerk at 85% of your TnG 3RM

III. Engine

4 Rounds
12 Ring Pushups
24 Goblet Squats 35/26#



Chip Phillips12 Comments