131228: Deep Performance

Strength:
A) CJ: 60/2*3 sets Touch and Go on the minute
B) CJ: 70/2*3 sets Touch and Go on the minute

C1) GHD Raises x 8 x 4 sets, rest 60 sec
C2) Pressing Jerk Balance x 5 x 4 sets @ 50% of max CJ, rest 60 sec DEMO

Skill:
A) 3 rounds: ME strict HSPU + ME Kipping, rest 3 min

Conditioning:
5 Rounds:
500 m row
12 OHS (135/95)
12 Pullups
Rest 1:1

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14 responses to “131228: Deep Performance

  1. STRENGTH
    A) 95
    B) 115
    C1) done
    C2) 85

    SKILL
    2+7, 3+7, 0+5

    CONDITIONING
    18:15 TWT
    (95 on OHS for 2 rds, 85 on last 3)

  2. STRENGTH
    A) 90
    B) 105
    C1) done
    C2) 75

    SKILL
    10+5, 2+7, 1+10 (first set used an ab mat)

    CONDITIONING
    18:13 TWT
    (95 on OHS for 2 rds, 85 on last 3)

  3. Strength:
    A) done @ 165
    B) done @ 190
    C1) done
    C2) done @ 135

    Skill:
    6/8, 7/8, 7/5

    Conditioning:
    4:00, 4:00, 3:55, 4:11, 5:11
    TWT = 21:17
    right arm went to sleep on the 3rd round – is that normal on OHS?

  4. Strength
    A) 160 made all
    B) 185 made all

    C1) done with red band assist
    C2) 1@ 95 3@115

    Skill:
    A) 4+4, 4+6, 3+5

    Conditioning:
    3 min across. Give or take 15 sec only 3 rounds

  5. Strength:
    A.) 155#
    B.) 180#
    C1.) Subbed GM’s @ 95#, 115 x 3
    C2.) 130#
    Skill:
    14/8, 8/5, 7/4
    Conditioning: Ran out of time, gonna try to get it in later

  6. A)145
    B)175
    C)done
    C2)135 (but i’ve never tested my max Jerk. So it was easy..)

    Skill) 25-10/ 22-3 / 17-8

  7. Strength:
    A) CJ: 185, no misses
    B) CJ: – 205, no misses – wrist is uncomfortable as weight goes up, still moving carefully with it.

    C1) GHD Raises – Done, BW
    C2) Pressing Jerk Balance – done with minimal weight/barbell to avoid excess stresss on wrist.

    Skill:
    A) Was able to do HSPU without pain, but didn’t go all out

    Conditioning:
    5 Rounds:
    Scaled this to 45# due to wrist (broken record I know): 3:10, 2:55, 3:11, 3:40, 3:36

  8. Strength:
    A) CJ: 160, no misses
    B) CJ: – 185, no misses

    C1) GHD Raises – Done
    C2) Pressing Jerk Balance – 135

    Skill:
    A) 5/8, 5/9, 5/13

    Conditioning:
    5 Rounds:
    3:06, 3:09, 3:18, 3:28, 3:39

    My hip flexors feel great! Never felt so good in my life!
    😐

    Excited for the next 6 weeks!

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