Posts tagged Week 4
Deep Comp - 07/17/15

We have been spending a lot of time looking for ways to make better use of the workout results you post. We have found a really great application called TrainHeroic. This is going to really improve our ability to track results and offer an even better program. The application is built for both coaches and athletes which makes it perfect for us. As you enter scores for each workout, we have a dashboard that displays data in very meaningful ways. On your end, you will have better ways to see your progress. We are excited to see what you all think. Here is what we want you to do:

  1. Click this link and sign up for our team
  2. Start entering your workout results

Although it is not required, we would love for you to go back and enter results for previous days this week and last week. The more we can start tracking the better. As with any new implementation, there will be some bumps in the road. Please feel free to comment here if you have any issues with the app on your phone or computer.

I. Warm Up

400m Run
10 Face Pulls on Rings
10 Single Leg / Arm KB RDL 53/35#
60 Sec Band Tricep Stretch

II. Strength

Deadlift - 80% x 5 x 5 - #20X2 Tempo 

Clean - 80% x 3 x 5 - Perfom dip-drive on last set

III. Conditioning

8 Rounds
500m Row
5 Strict C2B
5 Strict Press @ 65%

  1. This is an aerobic test. When recording your time, also provide 500m row splits and general feedback regarding how you felt.
  2. C2B may be difficult, if this is the case, simply try and pull as high as possible each time
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Deep Comp - 07/16/15

Rest Day Protocol

If you weren't able to complete any of the below recovery methods the last couple weeks, we definitely recommend you try and find the time today. Not only is this week the culmination of our first progressive overload cycle, but it is going to lead us into our next cycle. If you are dealing with any nagging pains or issues, please get ahold of me or Chip so we can help take care of them. The most important part of improving is staying healthy and knowing your body. 

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 - 07/15/15

I. Warm-Up

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

  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 - 73% x 3 x 5 - #23X1 Tempo
(Rest 90 sec to 2 Min)

III. Skillrobic

6 Rounds
20/16 Calories @~60% Assault bike 
13 T2B 
Rest 60s

IV. Conditioning

Snatch 95/65#

Rest 10 Minutes



  1. This is a repeatability test. Knowing this, do not game it. Go as fast as possible on each.
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Deep Comp - 07/14/15

I. Warm-Up

4 x UB Double Under Attempts (50 max)
60 sec Pec and Deltoid Mash
30 sec Bretzel e/s (video)

  1. For the pec and deltoid mash, lay down and place a lax ball between your chest and a heavy KB. Use the weight of the KB to press and massage the lax ball into the tissue.

II. Strength

Push Press - 80% x 5 x 5 
(Rest 2-3 Minutes)

Power Clean - 80% x 1.1.1 x 5 
(Rest 2-3 Minutes)

  1. Rest 10 seconds between each rep

III. Skillrobic

5 Unbroken Strict HSPU
5 Sumo-Deadlift High-Pull 115/75#

  1. Stop once you are unable to complete unbroken reps within the minute
  2. If you are unable to do 5 unbroken reps, scale to an amount that you can complete at least 6 sets. 
  3. If you make it to the last minute (14:01 on clock) do one max effort set of strict handstand push-ups and then max effort sumo dead lift high pulls for the rest of the minute

IV. Conditioning

9-6-3 Rope Climbs
15-12-9 Russian Kettlebell Swings 96/70#

  1. Alternate sets of rope climbs and kb swings, 9-15, 6-12, 3-9
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Deep Comp - 07/13/15

Read This if you didn't see the post Sunday. This is part 1 of 3 on the aerobic engine.

Well that flew by quickly! We are on week 4, the final week of our progressive overload cycle. This will be the toughest week in regards to intensity and volume. If you are able to split the workout into AM/PM we recommend this approach for this week. Make sure to address any muscles that have become tight or restricted. Extra time rolling out and warming up will be important.

I. Warm-Up

30 Calorie Row
30s Freestanding Handstand / 8 Wall Walks
30 Second Peanut Thoracic Stretch
30 Second Band Trap Mash 

II. Strength

Back Squat - 75% x 5 x 5 - Still no accessories!
(Rest 2-3 minutes)

Snatch Balance + BTK Hang Snatch + Snatch - 75% x 3 x 5 - From racks
(Rest exactly 2 minutes)

III. Skillrobic

Every 90s for 13:30 (9 sets)
8 C2B Pullups
4 Burpee Box Jump Overs

IV. Conditioning

10 Chest to Deck Pushups
15 DL 155/105
20 Box Jumps 24/20"

  1. No mix grip on deadlifts.
  2. Describe your limiter (muscular, lungs, mental, pain, etc)
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