131223: Deep Performance

Sasser 345 CJ PR

followed by

Sasser 350 Clean (and FS) PR

Strength:
A) Snatch: 75/2*3 sets, rest 90 sec
B) Snatch Deadlifts: 100/3*2 sets
C) FS: Find 1 RM (VIDEO THIS)

Skill: 5 Rounds
A1) 30 sec ME Deadhang Pullups, rest 30 sec
A2) 30 sec ME Ring Pushups, rest 30 sec

Conditioning:
A) 20 min airdyne (row if no airdyne):
15 sec ME calories, 45 sec @ 60% intensity x 20 min

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12 responses to “131223: Deep Performance

  1. STRENGTH
    A) 185. No misses
    B) 245
    C) 415 (40# pr)

    SKILL
    A1)42 pull ups
    A2)98 push ups

    CONDITIONING
    189 cals (during 15 sec)

  2. STRENGTH
    A) 95
    B) 125
    C) 185 (15# pr)

    SKILL
    A1) 7,7,7,7,6 (34 pull ups)
    A2) 13,13,12,13,13 ( 64 push ups)

    CONDITIONING
    89 cals

  3. First workout in ~3 months. Felt good to be back!

    Strength.
    A. 95lbs(1 miss)
    B. 135lbs
    C. 250lbs, attempted 275(miss)

    Skill.
    A1. 23 pull ups
    2. 54 push ups

    Conditioning.
    A. 217 total calories

  4. Strength:
    A) 115#. No misses
    B) 155#
    C) 235# (20# PR)

    Skills:
    1) 10/7/6/5/5. Dead hang supposedly means strict? Did strict.
    2) 21/18/13/11/15

    Conditioning: rowing. Total of 248kcal. Mental torture :/

  5. Strength:
    A) 176, no misses
    B) 235
    C) 315, 15lb PR, should have more but have a problem of rolling to my toes in heavy front squats

    Skill:
    Pull-ups – 12, 8, 8, 8, 8 – 44 total
    Push-ups – 22, 21, 16, 16, 14 – 89 total

    Conditioning:
    Air dyne, 295 calories total

  6. Strength:
    A) Snatch: 75/2*3 sets, rest 90 sec = 157 no misses
    B) Snatch Deadlifts: 100/3*2 sets, 220(10#s heavier)
    C) FS: Find 1 RM (VIDEO’d and sent it) 355,365,370,375(all PR’s)

    Skill: 5 Rounds
    A1) 30 sec ME Deadhang Pullups, rest 30 sec, 15,12,10,9,9 = 55
    A2) 30 sec ME Ring Pushups, rest 30 sec, 20,25,20,20,18= 100

    Conditioning:
    A) 20 min airdyne (row if no airdyne), Done, my AD doesn’t count calories

  7. A) 115, 2 misses
    B) 155
    C) 235# – 35# PR! Video sent in!

    A1) 8,7,7,6,5
    A2) 13,13,12,10,8

    A) 280 total calories (rower)

  8. Strength
    A. 140 no misses
    B. 185/205/205
    C. 170 (just started following, so didn’t complete cycle)

    Skill
    A1. 15/11/10/11/9
    A2. 15/14/14/14/14

    Conditioning
    20 min AD as written but didn’t keep track of cal

  9. Strength
    A) 130 no misses
    B) 175
    C) 285 (10# PR) tried 290 twice before dropping to 285 and 285 felt good so went back to 290 but failed… think if i didn’t fail on the first 2 I could have done 290… until next FS PR…

    Skill
    A1) 15/12/9/9/9
    A2) 18/17/15/15/15

    Conditioning
    Skipped the airdyne/rower and completed 1000 step ups to 18 inch box with a 40# vest in 34:28 approx calorie count 700~800…

  10. Strength:
    A) Snatch: 185, missed 3 reps, sloppy, shouldn’t have been any misses.
    B) Snatch Deadlifts: 245#
    C) FS: Find 1 RM: Video exists…365# PR, 375# PR, stopped there as the 375 was a slow battle and not my best looking squat. Going into this cycle I hadn’t found a recent 1RM FS, but had done 335×3 so I “projected” my 1RM at 350 and used that number throughout. So, 25# PR I guess.

    Skill:
    A1) 11, 7, 6, 6, 5 – was feeling the C2B from Saturday
    A2) Subbed Regular pushups (wrist): 23, 16, 16, 15, 13

    Conditioning:
    A) AD doesn’t count calories, was not pleasant, thanks.

  11. 39/6’2″/200#

    Strength
    A. 67kg. No misses
    B. 90kg. Should’ve gone heavier
    C. 130kg. 10kg PR!

    A1/2. 109 total. Did the ring pushups with my feet on a box. Not sure if this was right, but figured harder=better

    Conditioning:
    10 min of rowing was enough today. It’s Xmas eve, kids need their dad and sometimes enough is enough.

    166cals

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