Deep Comp- 11/16/15

    “There are plenty of teams in every sport that have great players and never win titles. Most of the time, those players aren’t willing to sacrifice for the greater good of the team. The funny thing is, in the end, their unwillingness to sacrifice only makes individual goals more difficult to achieve. One thing I believe to the fullest is that if you think and achieve as a team, the individual accolades will take care of themselves. Talent wins games, but teamwork and intelligence win championships.”

-Michael Jordan

    As we delve into this cycle it's easy to lose inspiration. Progressions get repetitive, nagging injuries decline mental fortitude, and the girl next door (other workouts/programs) look tempting. This is normal, but I encourage you to think about the commitment you made several weeks ago to yourself and to your teammates. To trust the process. To put team first. To make sacrifices in your lifestyle, and to stay disciplined in your pursuit of excellence. We're all part of something special here, and we're in it together.

    So, lift your teammates up when they're having a rough training day. Celebrate their success when they beat you on a workout, and continue to scratch and claw to find ways to get better, both in and out of the gym. Let's crush it this week! #teamdeep

I. Warm-Up

DIY Monday

II. Strength

A. Back Squat - Every 2 Minutes
0 - 75% x 3
2 - 85% x 1
4 - 77% x 3
6 - 87% x 1
8 - 79% x 3
10 - 89% x 1

  1. Use as little gear as possible and focus on speed.

III. Barbell

B. Power Snatch - 5 x 2 @ 90% (based off power snatch 3RM)

  1. These do not have to be TnG. In fact, if your lifts start to show variability during TnG reps, then it is better to pause, reset, and drill a perfect second rep.
  2. As always with power movements, focus on bar height, perfect footwork, and a fast turnover on the third pull.

C. Every two minutes for as long as possible (10 round cap):
2 Snatch (85% of Power Snatch 3rm) + 3/2 UB Muscleups

  1. Snatch can be either power snatch or squat snatch.

IV. Engine

Bar Facing Burpees
*Every minute on the minute perform 9 thrusters 95/65#.

Trust - Teamwork - Sacrifice - Discipline

Chip Phillips16 Comments