Deep Comp- 8/8/16

"He that is good for making excuses is seldom good for anything else."  -Benjamin Franklin    Find a way, not an excuse. 

"He that is good for making excuses is seldom good for anything else."

-Benjamin Franklin

 Find a way, not an excuse. 

I. Corrective Exercise

A1. Upper Quad/Hip Flexer Mash 3 x 60s e/s
A2. Partner Resisted Hamstring Curls 3 x 6 e/s #3131

  1. Lying face down on a PVC Pipe, let your entire body weight sink into the area where your upper quad/hip flexer meets the PVC pipe. While relaxing and breathing fluidly, slowly (and passively) flex, extend, internally and externally rotate your knee joint for 60s.
  2. Lying face down the ground, provide medium-light resistance for your partner while they extend and flex their knee joint at a 3131 tempo. If your partner is imbalanced from a strength or flexibility standpoint, make adjustments to correct the imbalance.


II. Weightlifting

EMOM Minutes 0-2:
2 Hang Muscle Snatch + 2 Tall Snatch @ 45%

EMOM Minutes 3-5:
BTK Hang Snatch 75%

EMOM Minutes 6-8:
Hang Snatch 80%

EMOM Minutes 9-12:
1 Snatch 85%

EMOM Minute 13:

EMOM Minutes 14-15:
1 Snatch 90%

  1. Calculate your weights beforehand and set up all of your weights to help you stick to the allotted time.


III. Strength
B. Back Squat- E2MOM for 16 (8 sets):
5 x 60%
4 x 70%
3 x 80%
1 x 90%
1 x 95%
1 x 98%
1 x 101%+
1 x 101%+

  1. Listen to your body today. You should know whether or not you're body responded well to the back squat stimulus this cycle. Don't try to be a hero and push beyod your capability if you're not feeling primed for a PR. However, If you are feeling strong and your reps are fast and smooth, today is the day to get a new back squat 1RM, which is arguably the most important data point for explosive athletes. Any guys joining the 400# club? Any girls squatting 280-300#?


IV. Conditioning
C. Every 4 for 20 (5 sets AFAP):
8 Bench Facing Burpees
6 Squat Snatch 135/95

  1. 40 Double Under penalty each time you drop the barbell mid-set
  2. Record each split
  3. The bench facing burpees are exactly what you think they are.. identical to a bar facing burpee, but substitute a bench for the barbell.


Chip Phillips16 Comments