Deep Comp- 1/1/16

See you all Saturday morning at 7 AM for the mandatory team meeting. We appreciate the sacrifice. A workout will follow the brief meeting.

Hope everyone had a rejuvenating holiday season and is ready to get back to the grind!  Friday and Saturday will be a soft start to our 7 week open prep cycle. It will provide a variety of movements to familiarize  our bodies to numerous movement patterns/loads and will be a great opportunity for us to throw down as a united team at the beginning of the New Year!! Big things on the horizon.

2016 is for the taking. 


3 Rounds (60% intensity)

16 DB Thrusters 30/20#

16 Alternating KB Hang Power Snatch 35/26#

64 Double Unders

  1. After 3 rounds, perform 2 minutes of banded couch stretch on each side.


5 Rounds (65% intensity)

3 Squat Snatch

6 Pendlay Row

9 T2B

  1. Use 60% of Snatch 1RM for both barbell movements.
  2. Spend 2 Minutes foam rolling or LAX ball mashing your lat and posterior delt region.


7 Rounds (70% intensity)

7 Push Press 115/80#

14 Calorie Assault Bike

7 Lateral Barbell Burpees

Rest 30s 


The gym is closed 1/1 except for the 10am community workout, so I will be opening the gym from 12 until 1:30 for us to perform the work for New Years Day. 


Chip PhillipsComment