140226: Deep Performance

Strength:
A) Power Snatch + Snatch Balance: 60/2+2, 65/2+2, 70/1+2*3 sets, rest 90 sec
B) Snatch High Pull: 85-90/3* 3 sets, rest 60 sec
C) FS: 60/5, 70/3, 75/3, 80/3, 85/2*2 sets, rest 60 sec *don’t pause at the top of squat

Conditioning:
4x3min AMRAP, rest 90 sec after each amrap
One barbell @ 135/95
A) 10 Deadlift + 10 burpees
B) 8 Power Clean + 8 burpees
C) 6 Shoulder to Overhead + 6 Burpees
D) 4 Power Snatch + 4 Burpee

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25 responses to “140226: Deep Performance

  1. Do you have a taper/workout strategy for those of us who are not shoe-ins for Regionals? I’m asking for a friend. . . yeah, a friend.

  2. Is the conditioning intended to be a 3 min AMRAP of A, then 3 min AMRAP of B, etc, or each round a 3 min AMRAP cycling thru A,B,C,D?

  3. To clarify how does the conditioning work? 3 min AMRAP of A) then 90 sec rest, 3 min AMRAP Of B) then 90 sec rest…. Etc?

  4. A. Rx off of 200. No misses and felt great.
    B. rx off of 200. 2 sets at 85, 1 at 90.
    Found myself trying to focus on the high pull and not connecting hips to the bar well. Got low sternum height each time.
    C. Rx off of 305. Felt back lose a little form on last sets. Legs tired from yesterday so maybe that’s why.

    Conditioning.
    A. 3 rds + 3 deadlift
    B. 2 rds + 5 power clean
    C. 3 rds + 6 sto
    D. 3 rds + 1 power snatch.

  5. …still babying my knee…no squatting, did power clean, power snatch… for A) did power snatch + snatch grip push press….. knee still hurts, I’m not planning on making it anywhere for the open, but am praying for no squatting for at least 14.1

    A) 65, 70, 75
    B) 90
    C) Skipped
    Conditioning:
    A) 3 + 12
    B) 3
    C) 3 + 4
    D) 2 + 6

  6. A and b) off of 200 # snatch
    C) off 270

    Amrap… I’m dumb and didn’t read comments.

    Did 4 rounds working at A through D…
    Got two snatches first two rounds. Barely finished 6 burpees second two rounds

  7. A) done off of 250. Pretty simple.
    B) 225.
    C) done off of 335. Easy. Didn’t pause once.
    Conditioning- 4,3,4,4+4
    Total- 208 reps

  8. Strength:
    A) 125,135,145
    B) 165,175,185
    C) 170,200,215,230,245

    Conditioning:

    A) 4+12 (beat brant)
    B) 3+2 (beat brant)
    C) 3 (don’t wanna talk about it)
    D) 3 (see above)

  9. A) done off 240
    B) 215
    C) off 335. Really difficult today for some reason.
    Cond)
    A: 4rds +4
    B: 3rds +1
    C: 4rds
    D: 3rds in 2:00. Somehow time got off.

  10. Strength:
    A) Power Snatch + Snatch Balance: completed off 220, done
    B) Snatch High Pull: DONE at 205 and 215
    C) FS: 60/5, 70/3, 75/3, 80/3, 85/2*2 sets- done off 375. Not too bad.

    Conditioning:
    4x3min AMRAP, rest 90 sec after each amrap
    One barbell @ 135/95
    A) 10 Deadlift + 10 burpees – 3 + 12
    B) 8 Power Clean + 8 burpees – 2 + 14
    C) 6 Shoulder to Overhead + 6 Burpees – 3 + 11
    D) 4 Power Snatch + 4 Burpee – + 2+7( I screwed up, and only worked for a 1:30, I blame Brant)

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