Posts tagged Week 6 - Cycle 2
Deep Comp- 10/16/2015

This is Friday - Sunday's work. Feel free to split as you like. Due to the competition Saturday, we recommend doing this on Friday and Sunday.

I. Warm-Up

Shoulder Internal Rotation Mash

https://www.youtube.com/watch?v=IyeTe-C7q78

- Use a heavy KB 

II. Strength

Snatch - Max

Clean & Jerk - Max

III. Gymnastics

A. 8 x 6 Strict C2B Pullups (rest 50s)

IV. Conditioning

4 Rounds

25 Calorie Row

10 DB Burpee Box Overs 55/35# 20""

5 Sumo Deadlift High Pull 135/95#

Rest :30s

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Deep Comp - 10/13/15

I. Warm-Up

40ft Slow Bear Crawl
40ft Slow Reverse Bear Crawl
MDOD
Shoulder Capsule Stretch
https://vimeo.com/18390533

II. Strength

A. E3MOM 9 (3 sets): Press
0. 1 x 3 @80%
3. 1 x 3 @85%
6. 1 x 3+ @90%
 

B1. OHS - 6 x 1 - Rest 0 (32x1)
B2. 8 GH Raises 

  1. http://youtu.be/lZbONXtf07g
  2. Scale to a dumbbell leg curl if you cannot do GH Raises


III. Gymnastics

Strict C2B Pullups 8x6 (rest 50s)

IV. Conditioning

AMRAP in 8
6 Squat Cleans 155/105
9 Ring Dips
12 Box Jumps

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Deep Comp - 10/12/15

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

A. E2MOM 6 (3 sets):
Snatch - 85% x 1

B. E2MOM 6 (3 sets):
Clean & Jerk - 85% x 1

C. E2MOM 6 (3 sets):
Clean Pull - 90% x 2

D. E2MOM 6 (3 sets):
Back Squat - 80% x 2

III. Engine

Row 8 x 500m @ 2k pace (-4s)
Rest 1 Min
4 Muscle Ups / 15 T2B
Rest 2 Min

  1. Alternate movements each round
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