Posts tagged Active Recovery Week
Deep Comp - 09/02/15

I. Warm Up

Same as yesterday

II. Barbell

Clean & Jerk - Work up to 75% for 2 singles

III. Conditioning

AMRAP in 8 @ 70%
8 Light DB Step Ups 20"
8 Chest to Deck Push Ups
8 GHD Situps 

  1. Keep as vertical a torso during the step ups as possible. Avoid lurching forward and putting extra strain on the low back.
  2. Chest to deck pushups means remain planked the entire time. Do not collapse to the floor.

Rest 3-5 minutes

AMRAP in 8 - Build in pace
2, 4, 6, 8, 10, 12…
Alternating DB snatch – 45/30#

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Deep Comp - 09/01/15

I. Warm Up - Freestyle!

Spend extra time working out any lingering tightness and pain
Work with a barbell to get loose for today's work

II. Barbell

Snatch - Work up to 75% for two singles

  1. Get in extra reps at your warm up weights and really focus on drilling technique and speed

III. Gymnastics

Pull Ups - 8x8 - Rest 30 Seconds

IV. Aerobic

Row - 10 Min @ 65%

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Deep Comp - 08/30/2015

We have arrived at a well-earned active rest week. Thank you for all your hard work and dedication. It's been amazing seeing everyone grow as athletes over the last 10 weeks. Pat yourself on the back and be proud of your commitment, because that was one grueling, successful cycle. 

Now is the time for relaxation and the opportunity to unwind physically and mentally. While NOT working out, use the extra time to give attention to nagging injuries, flush out soreness, practice your favorite forms of passive and active recovery. Get outside, try something new, play pick up sports. 

There will be optional workouts Tuesday, Wednesday, and Saturday. We will include the pull-up cycle on Wednesday and Saturday of this week's programming. Doing them in a group setting on Saturday will allow us to get more eyes on you to improve technique/efficiency. We hope to see you all on Saturday.

Team Deep

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