Posts tagged Week 8
Deep Comp - 08/15/15

I. Warm-Up

Guided Warmup

Gymnastic Skill Seminar

II. Strength

A1. Bench Press - 86% x 5 x 5 - #20X2

A2. Weighted Pull Ups - 5 x 4 - #21X0

IV. Conditioning

Teams of Four
40 Wallball 20/14#
40 Power Snatch 75/55#
40 Alternating Pistols
40 C2B Pullups

  1. Partner 1 will begin on Wallball. Once finished, they will advance to Power Snatch. When they make it to the next station Partner 2 will be able to begin on Wallball. Follow this progression until all team members make it through all stations. Score is total time for the team to complete.
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Deep Comp - 08/14/15

I. Warm-Up

20 Cal Assault Bike Easy Pace
30 Sec Samson Band Stretch
30 Sec Samson Band Stretch with I/R Bias
10 Medball Glute Bridge Walkouts

II. Strength

Deadlift - 88% x 3 x 5 - #20X1

III. Conditioning

750m Row
10 Clusters 135/95#
500m Row
20 Overhead Squats 135/95#
250m Row
20 Overhead Squats 135/95#
500m Row
10 Clusters 135/95#
750m Row

  1. Choose weight based on your OHS ability. These should be done in sets of 10.
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Deep Comp - 08/12/15

I. Warm-Up

30.30.30.30 Double Unders

10 Tall Box Jumps 

60s Shoulder Mash e/s

II. Strength

Front Squat - 70% x 5 x 3 - Rest 60-90 Sec

Power Clean - 65% x 5 x 3 - Rest 60-90 Sec

III. Conditioning

Buy-in: 10 Hang Power Clean 225/155#

9 Rounds
20 Calorie Assault Bike
10 SHSPU

Cashout: 10 Hang Power Clean 225/155#
 

  1. Use a weight that is challenging but doable in sets of 3 or more
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Deep Comp - 08/10/15

Program Information for Week 8

This week we will be de-loading everything except deadlift and our ring dip progression. This means less volume and lower intensity on squats and olympic lifts. The skillrobic and conditioning pieces will be light on leg work, and focus more on running, rowing, and upper body muscular endurance.

Because of this, most workouts this week should take closer to an hour to complete. Use this as an opportunity to spend more time on cooling down by rolling out and stretching. We also highly recommend getting a massage, doing some yoga (Thursday 7:00am), and getting in some Cryo or Normatech if you have the time. Next week is going to be spicy!

I. Warm-Up

30 DB OH Walking Lunges 
Couch Stretch 60s e/s
3 Legless / 6 Rope Climbs

II. Strength

Back Squat - 73% x 5 x 3 - This should be light, no accessories

Snatch - 70% x 3 x 3 - Same as above

III. Skillrobic

E3MOM 18
4 Weighted Ring Dips +5-10#
5 DB Box Jump, Step Down 24/20"
6 DB OHS e/s

*The limiting factor for DB movements will be the overhead squats. Choose a DB weight that will allow for perfectly executed reps on each side (one side at a time). 

IV. Conditioning

AFAP
50 Burpees (to target 6")
50 Pull Ups

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