140115: Deep Performance

Strength:
A) Power Snatch + OHS: Work to 70-75/1+3* 3 sets, rest 60 sec
B) Power Clean + FS + Jerk: Work to 80/1+3+1 * 2 sets, rest 60 sec
C) BS: 4 sets of 2 @ 90% of best 3RM, rest 60 sec

Skill: 3 sets
ME Strict HSPU immediately into 45 sec hollow rock hold, rest 90 sec
*if you are achieving more than 10-12 per round of Strict use deficit
** if you are achieving less than 4 per round then complete ME Strict + ME Kipping

Conditioning:
5 Rounds: @ 135/95
8 Deadlift
6 Hang Power Clean
4 Push Press
40 Feet OH Lunges

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13 responses to “140115: Deep Performance

  1. STRENGTH
    A) 85
    B) 135
    C) 180

    SKILL
    1 strict + 5 kipping, 1 + 4, 1 + 3
    Hollow rock hold- done

    CONDITIONING
    10:29

  2. Strength
    A) 155
    B) 205
    C) 305
    Skill – Done
    Conditioning
    10:03
    My shoulders were/are smoked. I felt like Johnny Manziel must have felt after leading the Aggies to a conference and national championship. Oh, wait . . . that NEVER happened.

  3. A. 145
    B. 195
    C. 285

    Skill. Hit 10 or more each time and hollow rock was unbroken.

    Conditioning. 11:23. (I confess, lunges were less than 40 feet and miserable at best. )

  4. Strength-
    A) 145 (did it as squat snatch cause I can’t read… seems to be a lot of that around here :-P)
    B) 205
    C) 4 x 2/4 FS/BS @ 94% of 1 RM (excited to see what the new PR is in 2 weeks)

    Skill-
    8,7,6 all hollow rocks UB

    Conditioning-
    12:38 (low back was tight and shoulders were ok… until the last 20′)

  5. Strength
    A) 68kg, 68kg, 73kg
    B) 100kg
    C) 137kg

    Skill
    Used 2 25kg plates a side for deficit – 10, 6, 6

    Conditioning – 9:38

  6. Strength
    A) 130
    B) 175
    C) 260

    Skill
    10, 10, 8 – used a quarter kip or less on all these. shoulder is still tweaked a bit but getting better in week 3 here of the soft tissue injury. Best 3 sets of hspu’s yet though, felt strong and smooth.

    Conditioning – 16:57 – OH Lunges is what did this in… everything else was fast, Lunges were broken on the first 2 sets into 4+4+4 then 6+6 for the last 3 rounds… Feet were cramping like crazy… think it would have been better if i had kept lifting shoes on for this with better footing, barefoot left me very unstable.

  7. Strength:
    A) done @ 140
    B) done @ 200
    C) done @ 315

    Skill: 3 sets
    8/45 sec, 7/45 sec, 7/45 sec

    Conditioning:
    29:15 RX

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