Posts tagged Week 5 - Cycle 2
Deep Comp - 10/10/15

IMPORTANT! We are working out at 8am today instead of 11am due to the Texas OU game.

I. Warm Up

Guided

II. Strength

E2MOM 14 (6 sets): Snatch
0: 70% x 3
2: 75% x 3
4: 80% x 2
6: 85% x 2
10: 90% x 1
12: 95% x 1

E3MOM 14 (6 sets):

Clean & Jerk
0: 70% x 3
2: 75% x 3
4: 80% x 2
6: 85% x 2
10: 90% x 1
12: 95% x 1

III. Conditioning

Team of two

AMRAP in 10
400m Run
10 Power Clean 185/130#
20 HSPU
40 KB Swings 53/35#

  1. Both partners run together
  2. Partners must do equal reps
  3. HSPU are done in sets of 5 while the other partner holds at the top of a handstand
  4. KB Swings must be done in sets of 10 while other partner holds a goblet squat
Read More
Deep Comp - 10/09/15

I. Warm-Up

MDOD
Shoulder Internal Rotation Mash
https://www.youtube.com/watch?v=IyeTe-C7q78
- Use a heavy KB

II. Strength

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

  1. Using 5-10# more than 90% of your 1RM as your training max .
  2. Last set is for max reps.  

III. Gymnastics

A. 8 x 8 C2B Pullups (rest 40s)

B1. 4 x 8 Skullcrushers (heavier than last week)
B2. 4 x 8 Pendlay Row (20X1)

IV. Conditioning

10 Rounds
250m @ 90%
Rest 1:30

  1. 1 second faster than last week. Last day here. Bring all you've got...
Read More
Deep Comp - 10/07/15

I. Warm-Up

500m Row
MDOD
Thoracic Extension Drill + 2 Min Squat Therapy Hold
https://www.youtube.com/watch?v=H5zmkW5EO6s
https://www.youtube.com/watch?v=9USQl7eLGMY"

II. Strength

A. E2MOM For 8 (4 sets):
Snatch - 80% x 1 x 4

B.  E2MOM For 8 (4 sets):
Clean - 80% x 1 x 4

C. E2MOM For 8 (4 sets):
Snatch Pull - 95% x 3 x 2, 100% x 3 x 2

D. E2MOM For 6 (3 sets):
Back Squat - 80% x 3

III. Conditioning

Airdyne (30 Rounds)
30s @ 85%
30s @ 50%

Read More
Deep Comp - 10/06/15
 

I. Warm-Up 

75 Double Unders
MDOD
Shoulder Capsule Stretch
https://vimeo.com/18390533
30 Second Bat Wing Hold
https://www.youtube.com/watch?v=1K1L72HeeKI

II. Strength 

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

  1. Increase training max by 5-10#. Attempt to beat reps from week 1. So, you're basing percentages off of 90% + 5-10#. 

B1. OHS - 6 x 2 - Rest 0 (32x1)
B2. 15 Weighted GHD Situps / 15 Weighted GHD Hip Extension (1113 Tempo)

  1. Use more weight than week 2 for ohs.
  2. Alternate sets for B2

III. Gymnastics 

C2B Pullups 8x8 (rest 40s)

IV. Conditioning 

AMRAP in 8

3 Muscle ups
10 Hang Power Clean 115/75#
30 Double Unders
Minute 8:00-9:00 AMRAP Thrusters 115/75#

Read More
Deep Comp - 10/05/15

I. Warm-Up

20 Calorie Assault Bike
MDOD (Mobility Drill Of The Day)
Banded Hip Stretch - Internal Rotation Bias
https://www.youtube.com/watch?v=rGmWggiav6g
https://www.youtube.com/watch?v=hhE-Ih-CN_c

II. Strength

This week is a volume de-load. Next week is an intensity de-load before we go for new maxes Saturday 10/17.

A. E2MOM 8 (4 sets):
Snatch - 80% x 1, 85% x 1, 90% x 1, 85% x 1

B. E2MOM 8 (4 sets):
Clean & Jerk - 80% x 1, 85% x 1, 90% x 1, 85% x 1

C. E2MOM 8 (4 sets):
Clean Pull - 95% x 3 x 2, 100% x 3 x 2

D. E2MOM 6 (3 sets):
Front Squat - 80% x 1 x 3

III. Engine

This is the last week before we shuffle the deck. Make it count. The foundation you lay now will help you for the rest of the season.

Row 8 x 500m @ 2k pace (-3s)
(rest 2:00)  

Read More