Posts tagged Week 7
Deep Comp - 08/07/15

I. Warm-Up

80' Bear Crawl (40' Fwd, 40' Bkd)
60s e/s Samson Band Stretch
5 Rope Climbs

II. Strength

Speed Deadlift - 70% x 3 x 5 

III. Skillrobic

Alternating EMOM 20
1. 3 Muscleups
2. 8 Overhead Alt. Lunge 95/65#
(not walking lunges)

IV. Conditioning

AMRAP in 20 
10 Box Jump, Step Down 24/20"
10 KB Swings 53/35#
30 Double Unders
Rest 1 Min

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Deep Comp - 08/05/15

 

I. Warm-Up

500m Row

2 Mins e/s Barbell Trap mash

20 Empty Barbell Thrusters + 10 Power Jerk

II. Strength

Jerk Balance - 45% x 3 x 5 

  1.  Use between 40-55% this should not be very heavy, focus is on quickly pushing under the bar into the split position

Split Jerk - 75% x 2 x 5

  1. Pause in the receiving position for 2 seconds on each rep

III. (Barbell) Conditioning

**No part of conditioning will ever be from the racks unless it specifically says so.  

5-4-3-2-1

Front Squat 205/145#

DSHPSU 45/35# Bumper

Rest 5 Minutes

5-4-3-2-1

Front Squat 205/145#

DSHPSU 45/35# Bumper

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Deep Comp - 08/04/15

I. Warm-Up

25 Calorie Assault Bike
2 Mins e/s Teres Minor mash
Barbell Warmup:
10 Goodmornings
10 Behind Neck Snatch Grip Press or Push Press
10 OHS
5 High Pulls From Hip
5 Muscle Snatches From Hip
5 Power Snatches From Hang

II. Strength

E3MOM 21 (building from 55%)
Halting Snatch Deadlift (2s pause knee) + Snatch Pull + Snatch

  1. Build 3-5% each set

III. Conditioning

4 Rounds
15 C2B Pullups
10 Clean and Jerk 135/95#

IV. Midline

A1. Weighted Planks - 3 x 45s - 90/65#
A2. GHD Back Extension - 3 x 15

  1. Remember, back extension involve slowly flexing and extending the spine
  2. This is a different movement than a hip extension where the spine stays neutral the entire time
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Deep Comp - 08/03/15

I. Warm-Up

400m Run
2 Mins e/s Hip Flexors LAX ball mash
25.25 UB WB 20/14#

II. Strength

Back Squat - 83% x 2 x 6 
(Rest 3 Min)

III. Skillrobic

Every 2 Mins For 12 (6 sets):
5 Weighted Ring Dips
5 TnG Power Snatch 115/75#
5 Calorie Row

  1. Stay conservative with dip weights, we will increase weights over the next couple weeks

IV. Conditioning

3 Rounds
5 Overhead Squats 185/135#
10 Bar Facing Burpees
Rest 3 Minutes

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