Posts tagged Week 6
Deep Comp - 08/01/15

I. Warm-Up

Coach led Calisthenics
Pec / Lat mashing 60s e/s

II. Strength

A1. Bench Press - 80% x 5 x 4 
A2. Weighted Chinups - 4 x 5 - #21X0 Tempo
A3. Supine Partner Floor Wipers - 4 x 5 e/s

  1. Arms in cross position, hands face down.

III. Conditioning

(Teams of two)

20 Strict HSPU
30 T2B
40' HS Walk / 6 Wall Walks
50 Reverse FC KB Lunges 53/35#

IV. Cooldown

Coach led

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Deep Comp - 07/31/15

I. Warm-Up

20 Cal Row
2 Mins e/s Box-Seated Hamstring Mash
30 Russian Kettlebells Swings 70/53#

II. Strength

Deadlift - 85% x 3 x 5 - #10X2 Drop from top after each rep
(Rest 2 Minutes)

Clean - 83% x 2 x 5 
(Rest 2 Minutes)

III. Conditioning

Every 4 for 12 Minutes (3 Rounds):
30 Wallball
20/16 Calorie Row
10 Muscle Ups / 5 Jumping Muscle Ups

  1. If you fall off pace, rest 90 seconds.
  2. Goal is to go UB on wallball, 60 seconds on row, and have the remainder of time for muscle ups and rest.
  3. Scale to c2b pull ups if necessary.
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Deep Comp - 07/30/15

Rest Day Protoco

Active Recovery

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

  1. YOGA!!
  2. Row (18-20 stroke rate, work on stroke efficiency and mechanics)
  3. Assault Bike (very low rpm, sit and chat with people in classes)
  4. Cycling (if you have a bike, go ride it around)
  5. 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 - 07/29/15

I. Warm-Up

400m Run
10 V-Roll to Pistol Balance e/s
10 Single Leg Box Jumps e/s
60 Second Barbell Bicep Mash
60 Second Partner Lat / Teres Band Stretch

II. Strength

Front Squat - 80% x 1.1 x 6 - #40X1 

  1. Rack bar and rest 5 Seconds before second single. Focus is on strengthening upper back and torso position

Split Jerk - 73% x 2 x 5 

  1. 2 Second pause in the split position on rep 2.

III. (Barbell) Conditioning

5 Rounds
5 Push Press 155/110#
20 Assault Bike Calories

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Deep Comp - 07/28/15

I. Warm-Up

With a barbell
10 Goodmornings
10 Behind Neck Snatch Grip Press or Push Press
10 OHS
5 High Pulls From Hip
5 Muscle Snatches From Hip
5 Power Snatches From Hang

II. Strength

3 Snatch RDL + 1 BK Power Snatch - 70% x 3+1 x 4

III. Midline

Weighted Hip Extension - 3 x 10 - #21X2 Tempo
Partner Prone Hamstring Curls - 3 x 7 - #5151 Tempo

  1. Heavier / more challenging than last week.

IV. Conditioning

EMOM (for as long as possible)
3 Power Clean 185/130#
5 C2B
7 Lateral Barbell Burpees

  1. This is a test. Go for the best score possible.
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Deep Comp - 07/27/15

Updated Final Schedule!

After a trial week here is what we will be using for our class times:

MTWF - 6:30am / 1:00pm / 5:00pm, 6:00pm
S - 11:00am

Just a reminder, if there is a Training class going on, you must workout in the barbell room. We know it is really hot back there, please tough it out until we get the AC units installed next week or switch to coming in the morning. 

I. Warm-Up

40 OH Walking Lunges 45# barbell
Couch Stretch 60s e/s
60s Quad Mash e/s
60s Calf Mash e/s

II. Strength

Back Squat - 80% x 3 x 5

  1. Add weightlifting accessories only if absolutely necessary

III. Skillrobic

6 Strict Ring Dips
30 Double Unders

  1. Set rings high, so that you can keep legs extended and body in a hollow gymnastics position

IV. Conditioning

10 Rounds
5 Thrusters 105/75#
200m Run (75%)
Rest 90s

  1. The goal is to maintain a +/- 5s deviation for rounds.
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