Posts tagged Week 1 - Cycle 2
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
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Deep Comp - 09/09/15

I. Warm-Up

20 Burpees
Twisted Cross x 2 Minutes e/s
Lax Ball Shoulder mash 60s e/s

II. Strength

A. E3MOM 9 (3 sets): 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 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).

B1. OHS - 6 x 3 - Rest 0 (32x1)
B2. SHSPU - 6 x 5 - Rest 2 Min

  1. Deficit as neededStart Light today. Build as form allows. Reps should be crisp and fast for all 6 sets. Build to approximately 75% effort for OHS. There should be no misses on SHSPU. Pick a deficit/depth that allows for fast smooth reps. This will build from week to week.

III. Conditioning

AMRAP 6
16 Wallball 20/14#
8 Hang Power Clean 135/95#

  1. Practice fast cycling from the hip/knee.
  2. Dare to go unbroken.
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Deep Comp - 09/08/15

I. Warm-Up

Standing Straddle x 2 Minutes
Jog 600m
(Twisted) Lizard x 2 Minutes
Barbell Warmup

II. Strength

A. E2MOM 6 (3 sets):
Mid Thigh Block Snatch Pull - 70% x 2

B. E2MOM 6 (3 sets):
Clean DL to Knee + Clean Pull - 70% x 3+1

C. E2MOM 6 (3 sets):
Front Squat - 70% x 3

  1. The notation "3+1" means you will do 3 reps of the first exercise and 1 rep of the second in each set (for a total of 4 reps in that set). For example, "Push Press + Jerk - 65% x 2 +1" means 2 push presses, then 1 jerk in each set.
  2. The notation "75% x 2(1+1)" means you will do 1 rep of the first exercise, then 1 rep of the next, and repeat that one more time. For example, "Clean pull + Clean - 75% x 2(1+1)" means you will do 1 clean pull, 1 clean, 1 clean pull, 1 clean in each set.

III. Gymnastics

Strict Pullups 8x8 (rest 1:30)

IV. Engine

2k Row Time Trial

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