140113:Deep Performance

Weightlifting:

A) Power Snatch: 70/2*3 sets, rest 60 sec
B) Power Clean + Push Jerk: 70/2+1*3 sets, rest 60 sec

Strength:
A) FS: 3 sets of 3 @ 80% of best 3RM, rest 90 sec

Skill:
A) 4-6 Muscleups + ME Dips on rings, rest 90 sec: 4 rounds
*if 6 MU is easy then do strict for 4-6 reps

Conditioning:
6 Rounds: 500m row @2k pace, 8 Strict Pull-ups, 12 GHD Sit-ups

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10 responses to “140113:Deep Performance

  1. A) Power Snatch: 70/2*3 sets, rest 60 sec = 155 no misses
    B) Power Clean + Push Jerk: 70/2+1*3 sets, rest 60 sec = 200 no misses

    Strength:
    A) FS: 3 sets of 3 @ 80% of best 3RM, rest 90 sec = 275

    Skill:
    A) 4-6 Muscleups + ME Dips on rings, rest 90 sec: 4 rounds
    *if 6 MU is easy then do strict for 4-6 reps = going to try to squeeze this in between classes

    Conditioning:
    6 Rounds: 500m row @2k pace, 8 Strict Pull-ups, 12 GHD Sit-ups= 22:31.

  2. Weightlifting:
    A)50kg
    B)65kg

    Strength:
    A)97kg

    Skill:
    Strict MU from knees as the pull up bar i hang the rings from is only 8ft high…. 6 strict MU/ 8,8,7,8

    Conditioning:
    Complete but didn’t time

  3. Weightlifting:

    A) Done @ 130
    B) Done @ 175

    Strength:
    A) Done @ 235

    Skill:
    A) 2 MU + 6 ring dips each round (MU = huge weakness)

    Conditioning:
    24:44 (tried to keep my 2k pace at 1:59…usually ended up at 1:57)

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