Posts tagged Week 2 - Cycle 2
Deep Comp - 09/18/15

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 3 @80%
3. 1 x 3 @85%
6. 1 x 3+ @90%

III. Midline

A1. 3 x 30 Sec L-Sit
A2. 3 x 30 Sec Weighted Superman Hold

  1. Accumulate total time if unable to hold unbroken

IV. Conditioning

10 Rounds
250m @ 90%
(Rest 1:30)

  1. Try to improve pace from last week by 1 second
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Deep Comp - 09/16/15

I. Warm-Up

20 Alternating Pistols
60s e/s Box-seated hamstring mash
Shoulder distraction and LAX ball mash. Used desired duration

II. Strength

A. E2MOM 10 (5 sets)
BK Block Snatch Pull + Snatch - 75% x 2(1+1)

B. E2MOM 10 (5 sets)
BK Block Clean Pull + Clean - 75% x 2(1+1)

C. E2MOM 6 (3 sets)
Snatch DL to knee + Snatch Pull - 80% x 3+1

D. E2MOM 12 (6 sets): Front Squat
0: 65% x 3
2: 65% x 3
4: 70% x 3
6: 70% x 3
8: 75% x 3
10: 75% x 3

III. Gymnastics

Strict Pullups 8x8 (rest 1:20s)

IV. Conditioning

Airdyne (30 Rounds)
30s @ 85%
30s @ 50%
Increase wattage used for percentages slightly. Example: if 85% was 65 and 50% was 40, then increase both by 2-3.

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Deep Comp - 09/15/15

We know some of these days are going to be longer than normal. Due to our focus on aerobic capacity 2-3 days a week will have longer mono structural work (like yesterdays row). Our priority is the engine work, so if you need to cut certain parts of the workout due to time constraints, please feel free to reduce the olympic work. Always try to get in the conditioning and pull up cycle work. This cycle isn't as long as the last one, so stick with it, we know it can be somewhat boring to row and air dyne so much. You will be happy when you see the results during The Open.

I. Warm-Up

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

II. Strength

A. E3MOM 9 (3 sets): Press
1 x 3 @80%
1 x 3 @85%
1 x 3+ @90%

  1. Last set is for max reps

B1. OHS - 6 x 2 - Rest 0
B2. SHSPU - 6 x 6 -Rest 2-3 Minutes

  1. B1 should be heavier than last week

III. Conditioning

AMRAP 8
8 Overhead Squats 95/65#
8 Bar Facing Burpees
30 Double Unders

 

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Deep Comp - 09/14/15

I. Warm-Up

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

II. Strength

A. E2MOM 10 (5 sets)
Mid-Thigh Block Snatch Pull + Snatch - 70% x 2(1+1)

B. E2MOM 10 (5 sets)
Mid-Thigh Block Clean Pull + Clean - 70% x 2(1+1)

C. E2MOM 6 (3 sets)
Clean DL to Knee + Clean Pull - 80% x 3+1

D. E3MOM 12 (4 sets)
Back Squat - 65% x 5 - #21X2

III. Skillrobic

Strict Pullups 8x8 (rest 1:20)

IV. Engine

Row 8 x 500m @ 2k pace (rest 2:00)

  1. Precision is the name of the game. If you're 2k pace is 2:00.0, then you should strive to hit exactly 2:00.0 for all eight rows. Faster is NOT better. Trust the process. Be sure to set up your rower's variable intervals, so it counts rest for you and shows you your results at the end (memory).
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