131231: Deep Performance

Strength:
A) Snatch to max in 12 min (allow for 2 misses at 90% or above) then 75/3*3 sets, rest 90 sec between

Skill:
A1) Close Grip Bench Press: 1×10, 2×8, rest 60 sec between
A2) Seated Sled Pull: Pull Weighted sled 50 feet AHAP THAT DOESN’T ALLOW YOU TO USE YOUR BACK: 3 Sets, rest 60 sec between

Conditioning:
AMRAP in 8 min:
12 Box Jump Step Downs (24/20)
8 KB Swing (53/35)
6 Shoulder to Overhead (115/75)

Rest 4 min

AMRAP in 8 min:
24 Double Unders
8 Thrusters (95/65)
12 Toes To Bar

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17 responses to “131231: Deep Performance

  1. A) 140 after 1 miss– getting tons of pop, the bar is getting to head height, but uncomfortable catching in squat if I go up in weight…

    A1) 205×10 225×8
    A2) no sled so dumbbell split stance rows w\ 95# 10 reps each arm

    AMRAP 1– 6rds +2 (did KB swings to overhead, wasn’t sure if you wanted overhead or shoulder height)

    AMRAP 2– 3rds +25

  2. Strength:
    A) 80lb: 65 3.3

    Skill:
    A1) 65lb
    A2) 115lb

    Conditioning:
    AMRAP in 8 min:
    5 sets + 18 reps
    65lbs instead of 76

    Rest 4 min

    AMRAP in 8 min:
    3 sets – 6 reps
    55lbs instead of 65lbs

  3. Strength
    A) 225, 170

    Skill
    A1) 175, 185, 185
    A2) 225

    Conditioning
    AMRAP 1 – 6 rounds + 16 reps
    AMRAP 2 – 5 rounds

  4. 185 max snatch
    140 for sets of 3

    No skill. Didn’t have bench or sled at home gym.

    Amrap 1: 5 rounds + 11 box jumps
    Amrap 2: 4 rounds plus du’s, thrusters, and 2 toes to bar (don’t have a bar so did toes to rings.

  5. Strength:
    175, 135×3
    Skill:
    1) 135, 155, 175
    2) subbed bent over rows/15*3 sets @ 95#

    Cond:
    5 rds + 12 box jumps

    Just did the 1st one…gotta get used to this conditioning thing again

  6. STRENGTH
    A) 195;150 3X3

    SKILL (Only Bench, feel beat up and wasn’t in the mood to get creative with a sled)
    A1) 185;185;185 (only got 7 this set)

    CONDITIONING- only AMRAP 1
    Amrap1: 5 Rounds + 3

  7. M/26/165
    A. 135, 165, 185, 200, 210 miss x1 (215 pr). 155/3 x 3. No other misses. This was a post injury PR after taking 2 months off from all squating movements. Felt very solid and consistent today.

    A1. 185, 190, 190
    A2. 135, 135, 185 on mats.

    Part 1. 6 +2
    Part 2. 4+24
    Very eye opening. Haven’t done much in the past few months all together and this piece showed it. Looking forward to the next couple of months.

  8. Strength: 175 same as PR from yeaterday
    130 @ 3*3sets

    Skill:
    A1) 155/175/185
    A2) 100# sled on mat pulls

    Conditioning:
    1) 6+7
    2) 4+5 my sickness was kicking my ass on part 2…

    I crashed hard about 3 mins after I finished… Not eating lunch caught up with me with being sick. Well see how tomorrow goes. Was stoked I hit my 175 PR again on snatch but was a little aggitated I bombed on the end.

  9. Strength
    A) Max 206 – (hit on 12/30/13)
    195 – F207,F200
    3×3@145

    Skill
    A1) 185,195,200×7
    A2) 205 all 3 sets

    Conditioning
    AMRAP 1 – 6 rounds + 1 rep
    AMRAP 2 – 4 rounds + 8 thrusters

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