Posts tagged Week 3
Deep Comp - 07/11/205

I. Warm-Up

750m Row 

8 Tall Box Jumps

20 GHD Slow Back Extensions

60s Pec Mash e/s

  1. Pick a challenging box height for the tall box jumps.
  2. Back Extensions are NOT the same thing as Hip Extensions. Round the back slowly and then relink each vertibrae on the way up.

II. Strength

A1. Bench Press - 75% x 5 x 5 - (Rest 30)

A2. Strict L-Chin Ups - 5 x 5 -  #21X1 (Rest 90)

  1. Substitute a 5 second L hang + a normal strict chin up if too difficult.

III. Conditioning

Teams of 4

Every 6 for 36 Minutes (6 Rounds):

Partners 1 & 2
30 Yard Sled Push (heavy)
90 Yard Shuttle Sprint

Partners 2 & 3
80 Ft Yoke Carry 135/95# + 53/35# KBs
40 Ft Bear Crawl

  1. Partner-pairs trade off doing both movements in quick succession
  2. Once both partners have completed their station, they will switch with the other pair
  3. Score is slowest time for both partner-pairs to complete both stations
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Deep Comp - 07/10/2015

I. Warm-Up

400m Run
60s Lat Mash e/s
60s Tricep Barbell Mash e/s
10 Single Leg Deadlifts e/s

II. Strength

Deadlift - 78% x 5 x 5 - #20X2 Tempo

  1. No bounce, stay tight and lightly touch the ground

Clean - 78% x 3 x 5

  1. Perfom dip-drive on last rep

III. Skillrobic

Alternating EMOM 20
7 UB HSPU + 20 Sec Hollow Rock or Hold
5 DB Reverse Fly + 5 GHD Hip Extensions

  1. Achieve as many strict reps as possible and then switch to kipping when absolutely necessary.
  2. Go light on DB flys so you can keep a fixed angle at the elbow. Do not use the hips or swing the arms to generate momentum.

IV. Conditioning

30 Front Rack Walking Lunges 155/105#
20 Power Clean 185/125#
10 Shoulder to Overhead 205/145#

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Deep Comp - 07/09/2015

Rest Day Protocol

Like last week, try and spend time doing one or hopefully more of the activities listed below. If you were unable to complete the Assault Bike Conditioning from Wednesday, complete that today.

Active Recovery

Spend 20-40 minutes doing one of the following at very low intensity:

  1. Row (18-20 stroke rate, work on stroke efficiency and mechanics)
  2. Assault Bike (very low rpm, sit and chat with people in classes)
  3. Cycling (if you have a bike, go ride it around)
  4. Swim (soak up some vitamin D at a pool and relax)

Mobility / Corrective Movements

Spend 15-30 minutes going through various mobility drills that address your main problem areas. Talk to a coach for ideas and recommendations. If you have imbalances, spend some time going through light movements that are corrective in nature. 


  1. Single Leg RDLs / Hip Extensions
  2. Scapula Training with Crossover Symmetry Drills
  3. Anti-Rotational Core Work
  4. Bell-Up KB Presses
  5. Rolling Drills

Passive Recovery

These are recovery methods that don't require you to do any activity. This could be getting a massage, doing Cryo, soaking in epsom salt, taking a contrast shower, etc.


Your body needs the right building blocks to recovery damaged tissue, replenish depleted glycogen stores, and reduce CNS fatigue. Off days are perfect for meal prep and planning out your fueling for your next workouts.

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Deep Comp - 07/08/2015

Workout Notes

Today's workout is going to be longer than most. This will not be a common occurrence. If you are tight on time and won't be able to complete everything in a single session, do the Assault Bike work on Thursday.

I. Warm-Up

2 Rounds
6 V-Roll to Pistol Balance E/S (video)
20 Weighted Glute Bridges
20 Sec Batwing Hold (video)

  1. Place barbell in the hips and drive up through heels.
  2. Lay on your back and kick your feet up and over your head as if doing a V-Roll. As you kick back forward tuck one heel in close to the butt and try and roll up and onto the foot so that you finish in the very bottom of a pistol. Hold for 3 seconds and work on ankle stability and balance.

II. Strength

Pause Front Squat - 70% x 3 x 5 - #23X1 Tempo
(Rest 90 sec to 2 Min)

Halting Snatch Deadlift + Snatch Pull + Snatch - 78% x 3 x 5 - (video)
(Rest 90 sec to 2 Min)

  1. On snatch, hold overhead for 2 seconds after standing

III. Skillrobic

10 Min Progressing Ladder 
Rope Climb - 1, 2, 3, 4, 5, etc.
Double Under - 10, 20, 30, 40, 50, etc.
T2B - 3, 6, 9, 12, 15, etc.

  1. Aerobic Pace. Don't make this a sprint, the goal is to see how far you can get with even pacing and steady breathing / heart rate.

IV. Conditioning

36 Rounds
30s Assualt Bike @90% 
30s Assault Bike @40-50%

  1. Keep your 90% and 40-50% RPM consistent for all 36 minutes. 
  2. Rest 5 min every 12 rounds
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Deep Comp - 07/07/2015

I. Warm-Up

2 Rounds
15 Calorie Assault Bike
5 Wallballs 30/20# (max height)
5 Single Leg Box Jump e/s (20")
60s Banded Shoulder distraction

II. Strength

Push Press - 75% x 5 x 5 - Not TnG
(Rest 2-3 Minutes)

Power Clean - 78% x 3 x 5 - Not TnG
(Rest 2-3 Minutes)

III. Skillrobic

4 Burpees (to 6" target)
7 UB C2B

  1. The goal is to achieve more chest to bar pull-ups than week one. If you scaled week one, then scale today in such a way that you will achieve more chest to bar pull-ups than week one and will be able to finish all 10 minutes. 

IV. Conditioning

Wallball 20/14#
Box Jumps 24/20"
Kettlebell Swings 70/53#

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Deep Comp - 07/06/2015


I. Warm-Up

30 Calorie Row

10 Glute-ham Raises (GHD)

6 Eccentric Muscleups (from dip position)

  1. Start as if you were about to do a hip extension on the GHD, instead of stopping at parallel, flex the hamstring to pull yourself the rest of the way until you are resting on your knees on the GHD pad with hips fully open. Use a much shorter setting so that the knees can press into the pad.
  2. Start in the bottom of a dip, as slowly as possible, lower yourself out of the muscle up transition until your arms are fully extended.

II. Strength

Back Squat - 72% x 5 x 5

(Rest 2-3 minutes)

  1. No sleeves, weightlifters, or belts. 

Snatch Balance + Hang Snatch + BTK Snatch + Snatch - 70% x 4 x 5 - From racks

(Rest 2-3 minutes)

III. Skillrobic

6 Rounds

16 Alternating Pistols

40' Handstand Walk / Accumulate 20s Partner Freestanding HS Hold

5 Muscleups

Rest 2 Minutes

  1. Have a partner spot you as you kick up into a HS Hold. Spot the freestander as little as possible / as needed to keep them upright.

IV. Conditioning


Row 1000m

20 Power Snatches 155/105#

  1. Whenever you see AFAP think testing pace. We are going for 100% effort.

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