Posts tagged Week 4 - Cycle 2
Deep Comp - 10/03/15

I. Warm-Up

Guided

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

III. Conditioning

(teams of two, alternating rounds) 

Minutes 0-20: AMRAP
10 T2B
7 Deadlifts 115/75#
3 Snatch 115/75#

Minutes 20-27:
Find Max Clean and Jerk

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Deep Comp - 10/02/15

I. Warm-Up

MDOD
Shoulder Internal Rotation Mash
https://www.youtube.com/watch?v=IyeTe-C7q78
- Use a heavy KB   

II. Strength

E3MOM 9 (3 sets): Bench Press
0. 1 x 5 @40%
3. 1 x 5 @50%
6. 1 x 5 @60%

  1. *Deload week. Last set is not for max reps

III. Gymnastics

A1. 4 x 10 Skullcrushers
A2. 4 x 60 Sec Heavy Weighted Plank

IV. Conditioning

10 Rounds
250m @ 90%
Rest 1:30  

  1.  1s faster than last week. 
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Deep Comp - 09/30/15

I. Warm-Up

500m Row
MDOD
Thoracic Extension Drill + 2 Min Squat Therapy Hold
https://www.youtube.com/watch?v=H5zmkW5EO6s
https://www.youtube.com/watch?v=9USQl7eLGMY

II. Strength

E2MOM For 8 (4 sets)
BK Block Snatch Pull + Snatch - 80% x 1+1 x 2, 85% x 1+1 x 2

B. E2MOM For 8 (4 sets)
BK Block Clean Pull + Clean - 80% x 1+1 x 2, 85% x 1+1 x 2

C. E2MOM For 6 (3 sets)
Snatch Pull - 90% x 3

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

III. Gymnastics

C2B Pullups - 8x8 (rest 50s)

IV. Conditioning

Airdyne (30 Rounds)
30s @ 85%
30s @ 50%

 

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Deep Comp - 09/29/15

I. Warm-Up

75 Double Unders
MDOD
Shoulder Capsule Stretch
https://vimeo.com/18390533

II. Strength

A. E3MOM 9 (3 sets): Press
0. 1 x 5 @40%
3. 1 x 5 @50%
6. 1 x 5 @60%

  1. Deload week. Last set is not for max reps.

B1. OHS - 6 x 3 - Rest 0 (32x1)
B2. 6 Sets: 5 SHSPU + 3 Kipping HSPU - Rest 2 Min

  1. OHS should be heavier than week one of cycle two. SHSPU should be more challenging than last time. For most people, this will mean adding a small deficit. After the five SHSPU perform 3 fast, efficient kipping hspu.

III. Conditioning

AMRAP 9
20 Wallball
20 Hang Power Clean 135/95#
20 Bar Facing Burpees

  1. Jump and land with two feet.
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Deep Comp - 09/28/15

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 6 (4 sets):
Mid Thigh Block Snatch Pull + Snatch - 75% x 1+1 x 2, 80% x 1+1 x 2

First 2 sets are at 75%, second 2 sets are at 80%

B. E2MOM 6 (3 sets):
Mid Thigh Block Clean Pull + Clean - 75% x 1+1 x 2, 80% x 1+1 x 2

C. E2MOM 6 (3 sets):
Back Squat - 70% x 3 - #21X2

III. Gymnastics

C2B Pullups 8x8 (rest 50s)
 

IV. Engine

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

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