140224: Deep Performance

Open Week! Obviously the load will be lighter, but still existent. The squats will be maintenance as will the lifts. Time to do work!

Strength:
A) Snatch: Hip Snatch + Hang Snatch: 60/3+3, 65/3+3, 70/2+3*3 sets, rest 90 sec
immediately after last 90 sec rest complete
B) EMOM X 5 min: 3 Snatch + 3 OHS @ 60%
C) BS: 60/5, 70/4, 80/4, 85/3*2 sets, rest 90 sec

Skill:
5 Rounds: 30 sec ME Bench Press @ Bodyweight + 30 sec ME Alternating Pistols, rest 60 sec

Conditioning:
AMRAP in 8:
200 m run
10 KB Swing, Vertical Bell (70/54)
10 Abmat Siutps

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12 responses to “140224: Deep Performance

      • ran out of time and class was over!
        B) 132… ouch
        C) 176-201-227-242×2

        SKILL:
        BP: 185-185-165-165-165 had someone spotting so I was moving the whole time, definitely not moving the weight by myself the whole time
        Pistols: 10-14 per round

        CONDITIONING:
        (subbed 15 cal airdyne)
        5 rounds + 15 cal

  1. A. Done rx off of 200. For some reason I had trouble squatting in all of these. They were more like power with a squat.
    B. rx off of 200. 25-30 seconds each time.
    C. Done off of 345.

    Skill:
    New to bench press so did.
    5 rounds of
    5 reps at 185. (I weigh 220)
    10 pistols holding a 15 pound plate for balance.

    Conditioning: 4 rounds plus 50 meters.

  2. All snatch work full squat snatches. Did everything unbroken TNG. Off of 250.
    Emom I did with power snatches, my legs were fried from all the squat snatches.
    BS off of 405. Last sets 345, pretty easy.
    Skill work- 152 total reps
    Conditioning- 5 rounds, 80 lb kb

  3. A) 80,85,90
    B) 80#, hit all of them
    C) BS based 235

    Skill: BW= 120#
    Round 1: 4/22
    Round 2: 3/22
    Round 3: 3/19
    Round 4: 3/22
    Round 5: 2/22

    Con: 5 rounds

  4. Strength:
    A)75,80,90
    B)75
    C)145,170,190,205

    Skills:
    Bench @ BW (115)
    7,5,3,4,4=23
    Pistols
    12,14,13,19,18=76

    Con:
    4R+some run

  5. Preface by saying we had a brilliant (drunken) idea on Saturday night to row a half marathon on Sunday. Surprisingly I felt pretty good today.

    A. Based off 215#. Once I got into 70% I felt like I was all over the place and smashing my pubic bone on the hip snatches. Thoughts to fix any of this would be awesome (sorry for the view of the video).

    B. Finished all within 30 seconds at 135. OHS felt very tiring on the legs.
    C. Based off 365. Felt easy.
    D. 8-10 benches and 10-12 pistols per round at 160.
    E. 4rds + run + 10kb + 1 sit-up. Should’ve turned it on a little sooner. KBs felt good.

  6. …still avoiding all squatting, knee still messed up…
    did A and B from in power based off of 105#
    skill: benched, no pistols
    conditioning: 4 rounds + run

  7. A) 110, 120, 130
    B) 110 no misses
    C) 180, 210, 240, 255

    Skill: subbed HR push ups for Bench
    Round 1: 25/10
    Round 2: 23/9
    Round 3: 24/11
    Round 4: 23/9
    Round 5: 24/11

    Con: 5 rounds
    (had ~10seconds left so completed 4 more swings)

  8. Keep forgetting to post.
    Strength:
    A) Snatch: Hip Snatch + Hang Snatch: 135, 145, 155 (F), 155, 165

    B) EMOM X 5 min: 3 Snatch + 3 OHS @ 145 – this got rough.
    C) BS: 245, 285, 325, 345

    Skill: Did not complete

    Conditioning:
    4 rds + run.

  9. Strength:
    A) Snatch: Hip Snatch + Hang Snatch: 135, 145, 155
    immediately after last 90 sec rest complete
    B) EMOM X 5 min: 3 Snatch + 3 OHS @ 60%= @135, made 4 out of 5 rounds but my 5th round was after time expired. It was rough.

    C) BS: 60/5, 70/4, 80/4, 85/3*2 sets, rest 90 sec, off of 420

    Skill:
    5 Rounds: 30 sec ME Bench Press @ Bodyweight + 30 sec ME Alternating Pistols, rest 60 sec = skipped and didn’t get back to it

    Conditioning:
    AMRAP in 8:
    200 m run
    10 KB Swing, Vertical Bell (70/54)
    10 Abmat Siutps
    = 4 rounds even.

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