140108: Deep Performance

Strength:
A) Power Snatch to max (miss once and move on) in 12 min
B) Power Clean and Power Jerk to max (miss once and move on) in 12 min
C) BS: Find 3RM in 10 min

Skill:
A) EMOM x 6min: 10 Consecutive Box Jumps (5 down, 5 back; 24/20) + 2 Rope Climbs: DEMO BJ

Conditioning:
4 Rounds:
A1) Prowler Push High Handles x 50m (250/150), rest 3:1 (that’s 3x amt. of work)
A2) 10 Touch and Go Power Clean (135/95), rest 3:1
A3) Prowler Push Low Handles x 50m (250/150), rest 3:1
A4) 12 OHS UB (135/95), rest 3:1

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16 responses to “140108: Deep Performance

  1. STRENGTH
    A) 105
    B) 145
    C) 200

    SKILL
    done- subbed 6 pu each time

    CONDITIONING
    done- rested 2:1 last 2 rds due to time. #workprobz

  2. I know today’s workout doesn’t have strict press, but my s.press sucks! Any tips do improve this?
    135lbs 1RM strict press (form is a little bad)
    200lbs jerk and push press

  3. STRENGTH
    A) 105
    B) 125
    C) Skipped due to lower back pain

    SKILL
    done- subbed 6 strict pu’s for rope climbs

    CONDITIONING
    done – total time 37:50

  4. Strength
    A) 95
    B) 130 split jerk
    C) 170- fail at last rep of 185
    Skill
    Done sub strict pu
    Conditioning
    3:45
    3:37
    3:35- 9 ohs
    3:55

  5. Strength:
    A) 65kg
    B) 90kg
    C) 125kg

    didn’t have sled or rope so made up my own conditioning and did some skill work for snatch and C/J

    • slacker… how do you not have any rope… or stuff to jump over… you could have jumped over plate stacks, or chairs… or had 5 people get on all 4’s and jump over them… lol:)

      haha just messin with you bro, get back to the gym soon and you wont have to deal with that…

      • tell me about it man…. we actually do have a rope just nothing to tie it to…. i’ll see if i can get the guys to let me use them as boxes and post the video haha

  6. Short on time today.
    Str:
    A) 170
    B) 225 missed jerk
    C) 300

    Cond:
    EMOM for 8:
    2 power snatches (95)
    4 goblet squats (70)
    6 T2B

  7. STRENGTH
    A) 225 (10# pr)
    B) 295 (20# Pr push jerk) p clean 305- missed push jerk (20# pr)
    C) 415

    SKILL
    Done. 10 box jump overs + 6 strict pull ups

    CONDITIONING
    26:30(subbed 15/20 cals on AD)

  8. Strength
    A) 98kg (tied PR)
    B) 125kg PR
    C) 335lbs

    Skill – done

    Conditioning
    19:49 working time, rested 2:1 due to time

  9. STRENGTH
    A) 185 (10#Pr)
    B) 225 (PC felt easy, PJ hurt, shoulders/arms pretty beat up)
    C) 305 (+5 to last week…both of which are PR’s at a triple)

    SKILL
    Done – .30/.30/.33/.35/.40/.40
    Last two rounds only did 1 RC, rope burn (stupid)

    CONDITIONING
    done – didn’t add up
    High prowler always .15-.18 sec
    Tng PC .20-.25 sec
    Low prowler .25-.28 sec
    OHS .25-.30 sec

  10. Strength
    A) 165
    B) 205
    C) 285

    Skill – did 2x rope climb on the first round left me with about 15 dec rest, 2x on rd 2 gave me about 8, did 1x rope for last 4 rounds then continued for 4 more minutes and did an L-sit rope climb off the floor to get the 4 missed climbs in.

    Con) 4 Rounds: Did 3x50ft (150foot) sled push instead of 50m so i was a little short on distance by about 10 feet but the stop turn and restart sucked and the middle of the mats gets way sticky.

    11:53 total working time (tried to keep 3:1 strict my quick math was pretty solid. 45:16 total time to complete with rest)
    Avg Times were:
    Sled: 64 seconds
    Clean: 25.2 seconds
    OHS: 25 seconds

  11. Strength:
    A) Power Snatch to max: 185, F 195 probably shouldnt have been greedy
    B) Power Clean and Power Jerk to max: 265
    C) BS: Find 3RM: 370

    Skill:
    A) EMOM x 6min: 10 Consecutive Box Jumps (5 down, 5 back; 24/20) + 2 Rope Climbs: First 3 rounds done as rx’d, next 3 with single rope clime

    Conditioning:
    4 Rounds:
    A1) Prowler Push High Handles x 50m (250/150), rest 3:1 (that’s 3x amt. of work)
    A2) 10 Touch and Go Power Clean (135/95), rest 3:1
    A3) Prowler Push Low Handles x 50m (250/150), rest 3:1
    A4) 12 OHS UB (135/95), rest 3:1

    = Suck factor. But got it done. Prowler push me down. Total time was 24:??.

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