Deep Comp- 1/18/16

I. Goat Warm-Up

40 Calorie Row

20 KB Overhead Squats 

80' HS walk (accumulate)


II. Strength

Back Squat- 10-5-3-5-3

10=  90% of week 2's set of 10 

5= 90% of week 2's set of 5 

3= 95% of week 2's set of 5 

5= 92% of week 2's set of 5 

3= 97-102% of week 2's set of 5

  1. Rest 3-5 mintues between sets
  2. Use belt as needed
  3. Percentages are based on last week's numbers (week 2) 
  4. For the last set, use your own judgement based on how you're feeling today. 

III. Weightlifting

Every 90 For 12 Min (8 sets)

1 Hang Power Snatch + 1 Below Knee Snatch

  1. 65-70% of 1RM
  2. For the hang power snatch, focus on maximum bar height and turnover speed. 
  3. For the below knee snatch, focus on your back angle remaining constant from below the knee to upper thigh as you transition to the power position (at hip).
  4. Extend from the hip, not mid thigh (be sure to pass through the power position). 


IV. Conditioning


2 Snatches (any way)

10 C2B Pull Ups

15 Wallball 20/14#

30 Double Unders

  1. Snatches progress after each round completed
  2. Males: 135/155/175/185/195/205/215 
  3. Females: 95/110/125/130/135/140/145


V. Optional Conditioning

30 Minute Assault Bike

*Every 6 Minutes (4 sets) stop to perform:

10 DB Bent Arm Reverse Fly

3 Turkish Get Ups e/s

  1. This should be performed at 65-75% effort. If you aren't sure how this feels, try to keep a fast but consistent breathing pattern that is controllable. Relatively no lactate buildup while on the bike.
  2. If you have a fitbit, Iwatch, or heart rate monitor of any kind use the following formula to determine your maximum heart rate, and then keep your heart rate between 65-75% of your MHR:

Miller formula of MHR = 217 - (0.85 x age)


Chip Phillips7 Comments