Posts tagged Week 3 - Cycle 2
Deep Comp - 09/26/15

I. Warm Up

Guided Mobility

II. Strength

E2MOM 16 (8 sets): Snatch
0: 70% x 3
2: 75% x 3
4: 80% x 2
6: 85% x 2
8: 88% x 1
10: 90% x 1
12: 93% x 1
14: 95%+ x 1

Rest 10 Minutes

E3MOM 16 (8 sets): Clean & Jerk
0: 70% x 3
2: 75% x 3
4: 80% x 2
6: 85% x 2
8: 88% x 1
10: 90% x 1
12: 93% x 1
14: 95%+ x 1

III. Conditioning

(Teams of two)
AMRAP 15
15.15 Wallballs
10.10 Burpees
5.5 Clean and Jerk 155/110#










 

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Deep Comp - 09/23/15

I. Warm-Up

20 Calorie Assault Bike
MDOD (Mobility Drill Of The Day)
Banded Hip Distraction + Hamstring PNF
https://www.youtube.com/watch?v=RAJugd6gjAA

II. Strength

A. E2MOM 4 (2 sets)
Below Knee Block Snatch Pull + Snatch - 80% x 2(1+1)

B. E2MOM 4 (2 sets)
Below Knee Block Clean Pull + Clean - 80% x 2(1+1)

C. E2MOM 8 (4 sets)
Snatch DL to Hip + Snatch Pull - 80% x 3+1 x 4

D. E2MOM 8 (4 sets)
Front Squat - 75% x 2 x 4

III. Gymnastics

Strict Pullups 8x8 (rest 1:15)

IV. Conditioning

Assault Bike (30 Rounds)
30s @ 85% 
30s @ 50% 

  1. Slightly increase speed from last week. 

 

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Deep Comp - 09/22/15

I. Warm Up

30 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 5 @75%
1 x 3 @85%
1 x 1+ @95%

  1. Last set is for max reps.

B1. OHS - 6 x 1 - Rest 0
B2. SHSPU - 6 x 7 - Rest 2-3 Minutes

  1. B1 should be heavier than last week.

III. Conditioning

AMRAP 5
3 Power Snatch 135/95#
2 Muscleups

(Rest 3:30)

AMRAP 5
12 T2B
6 Burpee Box Jumps

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Deep Comp - 09/21/15

I. Warm-Up

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

II. Strength

A. E2MOM 4 (2 sets)
Mid Thigh Block Snatch Pull + Snatch - 75% x 2(1+1)

B. E2MOM 4 (2 sets)
Mid Thigh Block Clean Pull + Clean - 75% x 2(1+1)

C. E2MOM 8 (4 sets)
Clean DL to Mid Thigh + Clean Pull - 80% x 3+1

D. E2MOM 10 (5 sets)
Pause back squat - 65% x 4

III. Skillrobic

Strict Pullups 8x8 (rest 1:15)

IV. Engine

Row 8 x 500m @ 2k pace (-1s)
(rest 2:00)

  1. each row should be exactly one second faster than last week. 
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