Deep Comp - 09/09/15

I. Warm-Up

20 Burpees
Twisted Cross x 2 Minutes e/s
Lax Ball Shoulder mash 60s e/s

II. Strength

A. E3MOM 9 (3 sets): Press
0. 1 x 5 @75%
3. 1 x 5 @80%
6. 1 x 5+ @85%

  1. Today is the first day of a new press cycle inspired by Jim Wendler. During this cycle you will use 90% of your actual max for a training max. Using 90% of your actual max may seem counterintuitive, but it will account for the time off between now and your last time maxing press, and will help you stay focused on the last set, which is a max effort (ME) set. Every 4th week will be a deload week and will not involve max effort sets. After the first four weeks you will be updated on how the rules of the game change slightly. In order to get the most out of this cycle you need to keep a log (paper or electronic) of all your max effort sets. If you want to see how you're progressing use the following formula to compare your ME sets to your actual max (Weight x Reps x .0333 + Weight = Estimated 1RM).

B1. OHS - 6 x 3 - Rest 0 (32x1)
B2. SHSPU - 6 x 5 - Rest 2 Min

  1. Deficit as neededStart Light today. Build as form allows. Reps should be crisp and fast for all 6 sets. Build to approximately 75% effort for OHS. There should be no misses on SHSPU. Pick a deficit/depth that allows for fast smooth reps. This will build from week to week.

III. Conditioning

AMRAP 6
16 Wallball 20/14#
8 Hang Power Clean 135/95#

  1. Practice fast cycling from the hip/knee.
  2. Dare to go unbroken.

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