131227: Deep Performance

Strength:
A) EMOM x 4 min: Snatch x 2 @ 60%, rest 2 min
B) EMOM x 4 min: Snatch x 2 @ 70%,
C) Snatch High Pull: MUST GET TO STERNUM HEIGHT: 85-90/3* 3 sets
D) BS: Find 1RM (VIDEO THIS AND SEND TO ME WITH NAME, WEIGHT, AND AMT PR)

Skill:
A) 6 Attempts Max Distance HS Walk (stop at 100 ft), rest as needed
*if you are getting to 100 ft consistently then stop and practice free-standing HS Hold

Conditioning:
8 Rounds:
20 Mtn Climbers E/L
Gasser
20 Mtn Climbers E/L
Rest 2:1

* a gasser is an old football conditioning tool used to get teams in shape for the season. It’s a sprint across the field from sideline to sideline, twice. That’s 160 one way. Thus if you don’t have a field to do this on, a gasser is 160 ft shuttle run, down and back, twice.

Enjoy…

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18 responses to “131227: Deep Performance

  1. STRENGTH
    A) 150
    B) 170
    C) 220
    D) 415 ( missed 460 & 455– old 1rm 450)

    SKILL
    A)60″

    CONDITIONING
    9:34 TWT
    120′ x 5 on run

  2. Probably a dumb question but do you guys use training maxes and then calculate percentages off that, or do you calculate off your all time PR? Thanks in advance

  3. Probably a dumb question but should we be using a training max such as 90% of your max then calculate the days %’s or should we just go off our all time PR, thanks in advance

  4. STRENGTH
    A) 75
    B) 90
    C) 105
    D) 195 (failed 210 twice, 220 old 1rm)

    SKILL
    5′

    CONDITIONING
    Mountain climbers and run on treadmill

  5. Strength
    A) 115
    B) 135
    D) 275 (-45# under PR) Just didnt have it today.
    Skills
    60ft
    Conditioning
    1:10, 1:12, 1:15, rest were all 1:20

  6. A.) 120#
    B.) 140#
    C.) 170#
    D.) 335# Old PR 395#, attributing this to no squating for the last month, was coming off a quad pull and wanted to keep it light
    Gymnastics-Done
    Conditioning- Completed only 4 rds, easing back into lifting slowly

  7. A) 90#. No misses
    B) 105# no misses
    C) 135#
    D) 245# (-10# from PR). Probably would have matched PR but went directly to 260# and missed it 3 times, though it was pretty close to succeed.

    Skills: did handstand walk drills.

    Conditioning: DND and did 12 days of christmas wod. Brutal.

  8. STRENGTH
    A) 65
    B) 80
    C) 95,95,100
    D) 195 (failed 215 3x, 220 old 1rm)

    SKILL
    5′

    CONDITIONING
    Mountain climbers and run on treadmill

  9. First time post.
    34 y/o male, 5’10”, 200lbs

    A. Done @ 120
    B. Done @ 140
    C. Done @ 185
    D. Hit 385 – hurt my back about three months ago, and this was my personal best before the injury

    Skill
    Didn’t have time. Will use this as my warmup tomorrow

    Conditioning
    No place to run. Subbed 200m rows instead

    1:32, 1:33, 1:35, 1:33, 1:32, 1:27, 1:27, 1:26

  10. Strength
    A) 140
    B) 165
    C) 200
    D) 350 (tied PR)

    Skill
    A) 70′

    Conditioning, didn’t have time will do tomorrow

  11. First time posting
    A. 120#
    B. 140#
    C. 185#
    D. 350#-25# PR

    Skill
    Ran low on time

    Rowed 200m
    1:45, 2:03, 1:52, 1:39, 1:40, 1:40, 1:40, 1:39

  12. Str
    A) 105
    B) 125
    C) 175
    D) 285 (down weight. haven’t been able to hit 300 or 300+ since May of this year… My Front Squat is now even with my back squat at 285)

    skill
    A) put in work

    conditioning)
    9:30 total time
    messed up the run distance on these and did 160 foot total (4x 40′) still sucked on the legs.

  13. Str
    A) 145
    B) 155
    C) 185, 205
    D) 405 – 10# PR

    skill
    A) Tried some, wrist is still bugging me.

    Conditioning: I don’t know the times, but it was awful and my hip flexors hurt today.

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