Deep Comp - 09/11/15

I. Warm-Up

50.50 Double Unders
10 Turning Pushups
60s e/s Pec Mash

II. Strength

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

  1. Today is the first day of a new bench press cycle inspired by Jim Wendler. During this cycle you will use 90% of your actual max for a training max. Using 90% of your actual max may seem counterintuitive, but it will account for the time off between now and your last time maxing press, and will help you stay focused on the last set, which is a max effort (ME) set. Every 4th week will be a deload week and will not involve max effort sets. After the first four weeks you will be updated on how the rules of the game change slightly. In order to get the most out of this cycle you need to keep a log (paper or electronic) of all your max effort sets. If you want to see how you're progressing use the following formula to compare your ME sets to your actual max (Weight x Reps x .0333 + Weight = Estimated 1RM).
  2. Everyone should know their 1RM or 3RM at this point. If you only know your 3RM, divide it by .925 to find an approximate 1RM, then remember to multiply it by .9 to determine your training max.

III. Gymnastics

A1. 4 x 10 Skullcrushers
A2. 4 x 10 Strict T2B (2111 Tempo)Skullcrushers should be heavier than last time, which was the double under, rope climb, skullcrusher EMOM 12 a few weeks ago.

IV. Conditioning

10 Rounds
250m @ 90%
25 Double Unders
(Rest 1:45)

  1. Do this conditioning on Saturday if possible
  2. 90% should be several seconds faster than your 2k pace. Use your