Deka Comp Elite

Deka Comp

**Warm-up**  
*A.General*  
3 sets:  
30 seconds Row @Low intensity  
5 hang muscle clean (no hook grip, no contact, no feet)  
5 inchworms  

*B. Mobility*  
B1. Soft tissue mobilization  
With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side - Hamstring  

*B2. PNF internal rotation*  
Stretch  
3 repetitions/side  
5 seconds contraction pushing against the rig with your hand 5 seconds relaxing  

*C. Specific*  
KB Warm-up  
2 sets/arm  
3 KB Single leg RDL  
3 KB Hang Clean  
3/arm bottom up KB Press  
3/arm Single KB paused front squat (1 sec bottom)  
3 Tuck Jumps or broad jumps  

**Weightlifting A**  
Cluster 3-1-1-3-1-1-3-1-1 at 82% 1RM  
Rest 2 mins between sets.  

Perform Bike Erg at recovery pace during your 2 mins of rest.  

Goal: Squat Speed  

-Every rep should be performed with some sort of speed on the way up. I don’t want you to move super fast, just don’t fight any rep. - Reduce weight if you feel slow, remember this is not a test but recovery.  
-Recovery pace on the bike means that your heart rate does not increase in 2 minutes.  

**Weightlifting B**  
Jerk 2-5-5  

Work up to 2 reps at 85% 1RM  
--then–  
2x 5 at 60% heavy 2  

Goal: OH Speed  

We are keeping the CNS primed before this week-end for OH pressing, all reps should be fast and within your comfort zone.  

-Use whichever Jerk you would for a 1RM in at the 85% but at the 60% you must use a push jerk to work on cycle speed.  
-Focus on drive efficiency. In other words, make sure you coordonate the leg drive and the press. Imagine yourself doing a Push Press when you do a Jerk.You want to PUSH yourself under the bar.  

**Metcon**  
2 rounds, each round for time, of:  
9 Thrusters, 135/95 lbs  
9 Box Jumps, 32/26 in  
1 Rope Climb  
6 Thrusters, 135/95 lbs  
6 Box Jumps, 32/26 in  
1 Rope Climb  
3 Thrusters, 135/95 lbs  
3 Box Jumps, 32/26 in  
1 Rope Climb  

Rest 1:1 between each round.  
Goal: Power endurance  

Don’t go crazy with this workout, focus on force per rep. The main focus here is to Increase rope climb confidence before this weekend with a classic competition combination (barbell + rope).  

Thrusters  
-Make sure you don’t cycle too quickly here, focus on smooth reps without the barbell crashing down into the rack position. Control the bar with your legs and torso, guided OH by the arms.  

Box jumps  
-Step down, or place your hands on the box, then jump down and reset at the bottom.  
-Jump up with force every rep. There is zero sense in rebounding today.  

Rope climb  
-Focus on efficiency. The biggest mistake is to pull with the arms. Keep them straight for as long as possible. The only moment when they should bend is AFTER you locked the rope between your feet.  

**Accessory A**  
3 rounds for quality of:  
8 L/8 R Banded Single Leg Romanian Deadlifts, pick load  
20 Banded Leg Curls  
Rest 1 min  
Banded Single Leg Romanian Deadlifts- kettlebell; moderate  
Banded Leg Curls- fast  

**Accessory B**  
3 rounds for quality of:  
8 L/8 R Landmine Press, pick load  
8 L/8 R Unilateral Kettlebell Rows, pick load  
Landmine Press- explosive  
Unilateral Kettlebell Rows- explosive  

**Conditioning**  
Burpee Box Jump Over, 24/20 in : 5x12  
Rest 1 min between sets.
RPE 9/10  

Perform Any Machine at recovery pace during your 1 min of rest.  

Goal: Speed  

Focus is on BBJO here. Make sure your pace on the machine is slow enough to make your heart rate decrease. These kinds of pieces teach your body to recover while moving. Ultimate goal is to be able to control your heart rate inside of a workout playing with your intensity. This can be really really useful in competition AND this can help you recover much faster between workouts.  

**Core**  
Dragon Flags 5x5  
Rest 1:30 between sets  

Goal: Iso Core strength  

This is an isometric exercise for the core.Your goal is to maintain contraction and position as much as possible for the whole descent, don’t worry as much about the ascent.


Sample Session

Monthly

Deka Comp Box

**Warm-up**  
*A. General*  
3 rounds:  
10/8 cal Row @increasing intensity  
10 Hollow Rocks  
10 Lying W-Y  

*B. Mobility*
PNF lat stretch on floor, 10 rep/arm  
Contraction for 7-10 seconds  
Stretching for 10 seconds  

*C. BMU Drills*  
3 sets:
10 Beat swings  
8 Elevated arch to hollow  
6 Glide swings  
4 glide Swings + hip to bar  
2 BMU  

Advanced: Work on linking reps together using the stretch reflex of the glide kip in the bottom. These athletes need to push away at the top and lean back into it.  

Intermediate: Get them to understand the glide kip, pay attention to the angle of their body., being ahead of the bar and then aggressively behind the bar. You should pay attention to the sequence of their hips to see where they can make improvements.  

**Gymnastics**  
Every 1 min for 6 mins: 
4-8 Bar Muscle-up  

*Beginner Scaling Option*  
Every 1 min for 6 mins: 5-7 Kip swings Or 5-7 Jumping CTB  

*Intermediate Scaling Option*  
Every 1 min for 6 mins:  3-5 Jumping/Banded Bar muscle-ups OR 3-5 CTB pull-ups  

*Competitor Option:*  
As written  

**Metcon**  
Complete as many rounds as possible in 10 mins of:  
Row, 250/200 m  
6 Double Dumbbell Burpees, 50/35 lbs  
10 Dumbbell Hang Squat Cleans, 50/35 lbs  
Row / Run, 200 m  

KG: 25/15 kg  
TC: 10 min  
Score: Rounds +Reps  

*Beginner Option*  
Complete as many rounds as possible in 10 mins of:  
Row, 250/200 m  
6 Burpees  
10 Dumbbell Hang Squat Cleans  
Row / Run, 200 m  

*Intermediate Option*  
Complete as many rounds as possible in 10 mins of:  
Row, 250/200 m  
6 Double Dumbbell Burpees, 35/25 lbs  
10 Dumbbell Hang Squat Cleans, 35/20 lbs  
Row / Run, 200 m  

*Competitor Option*  
Complete as many rounds as possible in 10 mins of:  
Ski Erg, 250/200 m  
7 Burpee Over Walls, 48 in  
D-Ball Carry, 100/80 lbs, 100 ft  
D-Ball Carry- on shoulder  

**Accessory/Extra**  
Single Leg Banded Hip Thrusts 3x20 


Deka Comp Perform

**Warm-up**  
*A.General*  
3 sets:  
30 seconds Row @Low intensity  
5 hang muscle clean (no hook grip, no contact, no feet)  
5 inchworms  

*B. Mobility*  
B1. Soft tissue mobilization  
With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side - Hamstring  

*B2. PNF internal rotation*  
Stretch  
3 repetitions/side  
5 seconds contraction pushing against the rig with your hand 5 seconds relaxing  

*C. Specific*  
KB Warm-up  
2 sets/arm  
3 KB Single leg RDL  
3 KB Hang Clean  
3/arm bottom up KB Press  
3/arm Single KB paused front squat (1 sec bottom)  
3 Tuck Jumps or broad jumps  

**Weightlifting A**  
Cluster 3-1-1-3-1-1-3-1-1 at 82% 1RM  
Rest 2 mins between sets.  

Perform Bike Erg at recovery pace during your 2 mins of rest.  

Goal: Squat Speed  

-Every rep should be performed with some sort of speed on the way up. I don’t want you to move super fast, just don’t fight any rep. - Reduce weight if you feel slow, remember this is not a test but recovery.  
-Recovery pace on the bike means that your heart rate does not increase in 2 minutes.  

**Weightlifting B**  
Jerk 2-5-5  

Work up to 2 reps at 85% 1RM  
--then–  
2x 5 at 60% heavy 2  

Goal: OH Speed  

We are keeping the CNS primed before this week-end for OH pressing, all reps should be fast and within your comfort zone.  

-Use whichever Jerk you would for a 1RM in at the 85% but at the 60% you must use a push jerk to work on cycle speed.  
-Focus on drive efficiency. In other words, make sure you coordonate the leg drive and the press. Imagine yourself doing a Push Press when you do a Jerk.You want to PUSH yourself under the bar.  

**Metcon**  
2 rounds, each round for time, of:  
9 Thrusters, 115/75 lbs  
9 Box Jumps, 30/24 in  
1 Rope Climb  
6 Thrusters, 115/75 lbs  
6 Box Jumps, 30/24 in  
1 Rope Climb  
3 Thrusters, 115/75 lbs  
3 Box Jumps, 30/24 in  
1 Rope Climb  

Rest 1:1 between each round.  
Goal: Power endurance  

Don’t go crazy with this workout, focus on force per rep. The main focus here is to Increase rope climb confidence before this weekend with a classic competition combination (barbell + rope).  

Thrusters  
-Make sure you don’t cycle too quickly here, focus on smooth reps without the barbell crashing down into the rack position. Control the bar with your legs and torso, guided OH by the arms.  

Box jumps  
-Step down, or place your hands on the box, then jump down and reset at the bottom.  
-Jump up with force every rep. There is zero sense in rebounding today.  

Rope climb  
-Focus on efficiency. The biggest mistake is to pull with the arms. Keep them straight for as long as possible. The only moment when they should bend is AFTER you locked the rope between your feet.  

**Accessory**  
3 rounds for quality of:  
8 L/8 R Landmine Press, pick load  
8 L/8 R Unilateral Kettlebell Rows, pick load  
Landmine Press- explosive  
Unilateral Kettlebell Rows- explosive   

**Core**  
Dragon Flags 5x5  
Rest 1:30 between sets  

Goal: Iso Core strength  

This is an isometric exercise for the core.Your goal is to maintain contraction and position as much as possible for the whole descent, don’t worry as much about the ascent.


Deka Comp Home Gym

**Warm-up**  
*A. General*  
3 sets:  
30 seconds Row/Bike/Jog @Low intensity  
5 hang muscle clean  
5 inchworms  

*B. Mobility*  
B1. Soft tissue mobilization  
With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side - Hamstring  

B2. PNF internal rotation stretch  
3 repetitions/side  
5 seconds contraction pushing against the rig with your hand 5 seconds relaxing  

*C. Specific*  
KB* Warm-up  
2 sets/arm  
3 KB Single leg RDL  
3 KB Hang Clean  
3/arm bottom up KB Press  
3/arm Single KB paused front squat (1 sec bottom)  
3 Tuck Jumps or broad jumps  
*Sub DB if you don't have KBs  

**Weightlifting**  
Jerk 1x2 at 85% 1RM  
Jerk 1x5 at 60% 1RM  
Jerk 1x5 at 60% 1RM  
Rest as needed between sets.  

-Use whichever Jerk you would for a 1RM in at the 85% but at the 60% you must use a push jerk to work on cycle speed.  
-Focus on drive efficiency. In other words, make sure you coordinate the leg drive and the press. Imagine yourself doing a Push Press when you do a Jerk. You want to PUSH yourself under the bar.  

Modifications:  
-If load is an issue Increase reps by 2 in both sets  

**Metcon**  
2 rounds, each round for time, of:  
9-6-3 reps of:  
Thruster, 115/85 lbs  
Box Jump, 24/20 in  
Strict Pull-up  

Rest 1:1 between each round.  

Modifications:  
-DB for Barbell @ 40/30 lbs  

Scale:  
-Barbell @ 95/65  
-Plate Jumps @ moderate height  
-Assisted Pull Ups  

**Accessory/Extra**  
3 rounds for quality of:  
8 L/8 R Landmine Press, pick load  
8 L/8 R Unilateral Kettlebell Rows, pick load  
Landmine Press- explosive  
Unilateral Kettlebell Rows- explosive, done on bench  

If you don't have a landmine post, you can wedge the bar with a towel (bar protection) in a wall corner or between 2 plates.  

**Core**  
Dragon Flags 5x5  
Rest 1:30 between sets.  

Dragon flag can be done on the floor with arms grabbing a weight or rig pole, if you don't have a bench.


Train out of the comfort of your own home. All you need is 60-70 minutes and the equipment listed below:  

- Barbell + plates  
- DBs/KBs  
- Pull-up bar  
- Box/Bench  
- Row (or any cardio machine)  
- Sandbag or D-ball (can be used as sub if you don't have some of the equipment)  
- Skipping rope  


Deka Comp Home Gym

What You'll Need

Sample Session

Additional Programs