140110: Deep Performance

Strength:

A) CJ to max in 12 min (on 2nd miss you’re done)

B) Complete 3 Hang Cleans x 4 sets @ 80% of max for the day, rest 45 sec

Skill:
A) 3 Rounds: 30 Mtn Climbers (30 each leg) + ME UB Muscleup, rest 60 sec

Conditioning:

1 min ME KB Swing (70/53)
1 min ME Pullups
1 min ME Cal Row
1 min ME Wall Ball (20/14)

Rest 3 min

1 min ME Wall Ball
1 min ME Cal Row
1 min ME Pullups
1 min ME KB Swing

Rest 3 min

1 min ME Cal Row
1 min ME KB Swing
1 min ME Wall Ball
1 min ME Pullup

*score is three separate scores, total reps per each set

Advertisements

13 responses to “140110: Deep Performance

  1. Hi Spencer,
    Thinking of starting your programming, where do you recommend starting? I see the programme goes back further than the first post on this site.
    Thanks

  2. Strength
    A) 215 (tied PR or maybe -5 dont have my book to check)
    B) 175 i did 4 sets of 4 reps instead of 4 sets of 3…
    guess i couldn’t read today.

    skill
    A) 6/5/5 – (all 3 done in 55 seconds.)
    This turned out to be a lot harder than i thought. I also was trying to implement some new movement patterns after watching a tyminski video which may have effed me in the long run today but may be good overall for my movement pattern.

    Con)
    1) 80
    2) 78
    3) 73

  3. Hey Spencer, is the 70# KB going to be pretty standard for the guys on this program? I’m just wondering as my KB collection currently only goes up to 53#. I just want to be sure there will be enough workouts to warrant the ~$100 (actually just over $90 with shipping right now at Again Faster if anybody is looking, they have a sale).

  4. Strength
    A) up to 285 (missed it once, then got it on second try); that’s only 90% of my PR, feeling rough
    B) done at 225

    Skill
    Done with MU’s at 6-4-3, was really feeling like I’d do better going into those

    Conditioning
    79, 75, 63 …ouch

  5. Strength
    A) 120kg (hips felt like crap)
    B) 96kg

    Skill – 12, 8, 7

    Conditioning
    25, 35, 16, 25 – 101
    25, 16, 25, 15 – 81
    22, 18, 12, 20 – 72

  6. Str:
    A) 245, a bit of a press on the jerk
    B) 195

    Skill:
    Subbed C2B, 5 each round

    Cond:
    Only 2 rds….75, 65

    Today I got my copy of Medvedyev’s System of Multi-Year Training!

  7. A) CJ to max in 12 min (on 2nd miss you’re done) = 275, missed 280×2

    B) Complete 3 Hang Cleans x 4 sets @ 80% of max for the day, rest 45 sec = 225, 1. made, 2. 1/3, 3. made, 4. made

    Skill:
    A) 3 Rounds: 30 Mtn Climbers (30 each leg) + ME UB Muscleup, rest 60 sec= DID NOT START TIME

    Conditioning:

    1 min ME KB Swing (70/53) = 24
    1 min ME Pullups = 30
    1 min ME Cal Row= 10
    1 min ME Wall Ball (20/14)= 27
    Total = 91
    Rest 3 min

    1 min ME Wall Ball = 31
    1 min ME Cal Row = 9
    1 min ME Pullups = 30
    1 min ME KB Swing = 17
    Total = 87
    Rest 3 min

    1 min ME Cal Row = 9
    1 min ME KB Swing = 17
    1 min ME Wall Ball = 25
    1 min ME Pullup = 21
    Total = 72

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