140107: Deep Performance

Strength:
A) Snatch to max in 12 min (on 2nd miss you’re done)
B) Then Rest exactly 2 min before completing
3 Rounds: ME Snatch in 60 sec @ 60%, rest 3 min

Skill:
A1) Weighted Chinup: 5,4,3,2,1 rest 90 sec
A2) Weighted Dip: 5,4,3,2,1 rest 90 sec

Conditioning:
AMRAP in 6:
5 Power Clean (165/115)
10 Wall Ball
10 HR Pushups

Rest 6 min

AMRAP in 6:
5 Front Squats (165/115)
10 Toes To Bar
4 Alternating DB Snatch E/A (70/55)

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27 responses to “140107: Deep Performance

  1. 2 quick questions:
    1 – wall ball = 20 # ball to a 10′ target?
    2 – 70# KB a good sub for a 70# DB? Gym doesn’t have any dumbbells that big

    • What about the:
      A1) Weighted Chinup: 5,4,3,2,1 rest 90 sec
      A2) Weighted Dip: 5,4,3,2,1 rest 90 sec

      Is that 5 rounds going 5 reps and 5 reps then 4 and 4 then 3, 2 ,1 increasing weight each round? or 1 round of 5 drop off the bar then 4 drop off, 3 drop ,2,1 etc…

      Orginally i read this and though 5 rounds doing 5 then 4 then 3 increasing weigth, but no one below so far has increased weight… so now im not sure.

  2. STRENGTH
    A) 105
    B) 65-10,12,12

    SKILL
    A) done- 15#
    B) done -15#

    CONDITIONING
    4 rds + 7
    2 rds + 7 (50# db)

  3. A)65kg
    B) 40kg: 18, 17, 14

    Skill:
    Changed a little, did 5 rounds max effort with the 90 sec break
    24kg KB
    Chin: 5,6,4,3,1
    Dip: 12, 11, 11, 8, 6

    Conditioning:
    1) 4rds +6
    2) 3rds (65# DB, next smallest is 80)

  4. Might be a dumb question… I’m assuming the ME snatch @ 60% should be squat snatch? Will you specify if/when power snatch is to be used?

    • ryan, from the programming i have seen thus far, Spencer does call out when lifts are power … ie look at tomorrows session and it calls out power snatch and power cleans.

      • thanks Ed.. I assumed the more demanding way was the right way… I did it as squat snatches (I usually pick the “hard” way when its not specified)

  5. 185 for snatch. Felt way better today. Went for 205 and missed barely

    Skipped drop downs for time.

    Strict pull ups unweighted. I’m bad at pull ups. Barely finished. I’m 225 pounds. 6’2.

    No dips cause of time.

    3 rounds for both conditioning sets.

  6. a. 175, 185 (f) 185 (f)
    (I hit it from the high hang immediately following the second miss… I need to figure out the issue from the ground to the pocket)
    b. 10, 10, 11 @ 115

    a1) 40,45,55,60,75
    a2) 70,75,85,95,105

    Conditioning
    4+15
    3+15

  7. STRENGTH
    A) 115
    B) 70-11,12,11

    SKILL
    A) 10/15/20/25/30#
    B) BW/10/10/10/15#

    CONDITIONING
    3 rds + 20
    2 rds + 16 (50# db)

  8. STRENGTH
    A) 225
    B) 135: 10,11,10

    SKILL
    A1)65.70,80,90,105
    A2)45,55,65,75,80

    CONDITIONING
    4 rds + 10
    3 rds + 5

  9. Rough day lifting yesterday, thought it was gonna be an indication of this week’s work…glad I was wrong. I was firing on all cylinders today!

    Snatch: 190(+5)
    Did the deep barbell work for B) 135-180, missed 195

    Weighted chin-ups & dips: 15,25,35,45,55

    Cond:
    Rowing

  10. Strength:
    A) 135, 155, 170, 185, 195, 205, 220(pr), 225(f) – 100kg was a big goal of mine

    B) Done at 135 – 9, 8, 7

    Skill:
    25, 30, 35, 40, 45
    Should have gone heavier

    Conditioning:
    AMRAP in 6:
    5 Power Clean (165/115)
    10 Wall Ball
    10 HR Pushups

    4+5 RX

    Rest 6 min

    AMRAP in 6:
    5 Front Squats (165/115)
    10 Toes To Bar
    4 Alternating DB Snatch E/A (70/55)

    3 RX – used 2 pood KB

  11. Strength
    A) 105kg (missed 110kg out front once and behind)
    B) 63kg – 10, 10, 8

    Skill
    A1) 55, 65, 75, 85, 95
    A2) 55, 65, 70, 75, 80

    Conditioning
    4 rounds even
    3 rounds + 5 reps

  12. A) 165# (missed at 155 then at 170)
    B) 105#; 11:10:10 holy quad burn

    Skill
    A1) 24kg, 32kg, 44kg, 52kg, 56kg
    A2) 16kg, 24kg, 24kg, 36kg, 42kg

    Had to try 60kg after that and got it on the chin up… New PR by like 8kg.

    Con)
    4+12
    3+12

  13. Strength:
    A) Snatch to max in 12 min (on 2nd miss you’re done) = 195 missed 205 didn’t settle in bottom and missed 215 same thing
    B) Then Rest exactly 2 min before completing
    3 Rounds: ME Snatch in 60 sec @ 60%, rest 3 min = Completed at 135# 10/11/10 = 31 reps that hurt

    Skill:
    A1) Weighted Chinup:53x 5,70x 4,88x 3,1230×2,130×1 rest 90 sec
    A2) Weighted Dip: 55×5,60×4,70×3,80×2,88×1 rest 90 sec

    Conditioning:
    AMRAP in 6:
    5 Power Clean (165/115)
    10 Wall Ball
    10 HR Pushups

    = 4 rounds + 2 power cleans

    Rest 6 min

    AMRAP in 6:
    5 Front Squats (165/115)
    10 Toes To Bar
    4 Alternating DB Snatch E/A (70/55)

    = 3 rounds + 4 Front squats

  14. A) 205# (had a miss earlier, then again at 215#, just lost it, felt easy up)
    B) Used 135#; 12, 10, 10, missed one rep in 2nd ME and was rather toasted by the end

    Skill
    A1) BW (tried 53# and only got 2, so I figured I’d better do one to get warm/moving), 20#, 53#, 88#, Failed attempt at 100#
    A2) Did not Complete – tried and wasn’t feeling good with the wrist

    Con)
    4+17 (singles on PC, catching on finger tips avoids wrist pain)
    3+1 (Used rack for Front Squats to make sure I could land the rack position well without jacking up the wrist)

  15. STRENGTH
    A) 175 (F185x2, first time in a month! Powered through anyway)
    B) 135# – 11,10,10 =31 (great stuff, legs blew up, everything else felt great, good sweat)

    SKILL
    A) done- 5×35,4×53,3×60,2×65,1×70
    B) done – 5×45,4×50,3×55,2×60,1×65

    CONDITIONING
    A. 5 +2 power cleans (ouch)
    B. 3 rounds (quadruple ouch)

    Upper body (shoulders, delts, forearms, wrists) feeling trashed today, absolutely love the programming…as much as it hurt today it felt good to push through and get it done.

    Appreciate your work.

  16. A. 195. Stuck 210 but missed. Jumped to 220 and pulled under but missed.
    B. 36.
    C. 55lbs-100lbs.
    D. 4rds + 1 power clean all unbroken.
    3rds + 1 front squat.

    Another rough conditioning piece.

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