140104: Deep Performance

Strength:
A) Snatch to max (only one allowed miss) in 12 min then 1 single @ 90% of max every 60 sec x 3 sets
Rest 15 min and eat
B) CJ to max (only one allowed miss) in 12 min then 1 single @ 90% of max every 60 sec x 3 sets
C) FS to 3RM in 10 min

Skill: 3 Rounds
A1) ME Bar MU in 45 sec, rest 15 sec
A2) ME Alternating DB Snatch (70/50) (must touch floor each rep) in 45 sec, rest 90 sec

Conditioning:
AMRAP in 10min:
200m run
15 OHS (95/65)
15 HR Pushups

Advertisements

11 responses to “140104: Deep Performance

  1. STRENGTH
    A) 205: 185
    B) 275: 245
    C) 335

    SKILL
    A1) c2b: 30
    A2) 70# kb: 28

    CONDITIONING
    4 rds + run
    (100′ shuttle x 6)

  2. Strength:
    A)70kg (5kg PR) *baby steps but making progress
    65kg
    B)90kg (jerk felt weak)
    80kg
    C)120kg (tied my 1RM from two weeks ago)

    Skill:
    A1) 14 MU
    A2)40

    Conditioning:
    4 rds exactly

  3. STRENGTH
    A) 120
    110
    B) 155
    140
    C) 175

    SKILL
    A1) Ring mu progressions
    A2) Used 35# kb- 46

    CONDITIONING
    4 rds + 12 ohs

  4. Strength:
    A) 130:115/120/120
    B)155:140×3. Missed clean@165#, tried to catch it weirdly, hurt my thumb and lost all confidence as 165# was supposed to be my minimum that I can always reach :/
    C) 205#

    Skill:
    A1) 5/1/1
    A2) 10/10/11

    Conditioning : 4+153m. Subbed run for 200m row as it’s -25 outside.

  5. Strength:
    A) 170# (missed at 175 by throwing it way over and back but it felt easy.): 155
    B) 215#: 195
    C) 265#

    Skill:
    A1) 9/7/8
    A2) 12/10/10

    Conditioning:
    4 rds + 50m

    Felt better today… hoping im getting past this flu thing.

  6. STRENGTH
    A) 110
    100
    B) 135
    115
    C) 175

    SKILL
    A1) Bar muscle ups with band – 30
    A2) as Rx’d – 21

    CONDITIONING
    4 rds + 1 ohs

  7. Strength:
    A. Snatch:
    135, 155, 170, 185, 195(f), 195(f), 195
    90% done @ 175

    B. C&J:
    185, 225, 245, 265(f), 270(5# PR)
    90% done at 245

    C. FS
    255, 275, 285, 290(PR)

    Skill:
    had to use a 2 pood KB, no 70# dumbbells
    5/10, 5/10, 6/10

    Conditioning:
    3+100m

  8. Finished it. Miserably. So bad today for some reason. Nothing done well.

    165 snatch max (30 lbs under max)
    205 c+j max (35 pounds under max)
    265 front squat 3 rep. (10 lbs under max and was very hard.

    Skill and conditioning done later.
    Can’t do muscle ups so
    C2b pull ups around 14 each time.
    8-10 snatches each time.

    Conditioning. 4 rounds finished with 15 seconds left.

  9. Strength
    A) 102kg (missed 107), 92kg no misses
    B) 125kg, 113kg no misses
    C) 275lbs

    Skill – skipped due to time

    Conditioning
    4 rounds plus 200m run

  10. A) Snatch to max: 215
    1 single @ 90% of max every 60 sec x 3 sets: 195 missed the first two
    B) CJ to max:255 ran out of time
    1 single @ 90% of max every 60 sec x 3 sets: 230 no misses
    C) FS to 3RM: 330

    Skill: 3 Rounds
    A1) ME Bar: 2,6,5
    A2) ME Alternating DB Snatch (70/50): 6, 10,10

    Conditioning: 4 rounds + Run

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s