140304: Deep Performance

Strength:
A) Clean @ Hip x 3 + Hang Clean x 2 + Jerk x 1: 3 sets @ 75%, rest 90 sec
B) Jerk Balances: 50-60/3*4 sets, rest 90 sec

Conditioning:
3 Rounds For Time:
5 Deficit HSPU (6in/4in)
10 T2B
20 UB DU
50ft HS Walk
After completing all 3 rounds: rest 1:1 then repeat

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15 responses to “140304: Deep Performance

  1. first full day back in over a month!! I am finally completely healed and it feels amazing. added some conditioning and the squat program to today. I did 14.1 yesterday and only got 270. my conditioning has taken the biggest hit but 6 rounds was my goal.

    Today:

    10 x 100m sprints- sprint down walk back and repeat
    then
    day 1 week 4 of squat program
    5 x 4-8 at 104KG

    1 HR rest and eat

    A) 80KG
    B) 50KG

    Conditioning:
    can’t do handstand walks so did 4 rds each time

    round 1 6:40
    round 2 7:35

    So happy to be back hopefully the conditioning comes back quick!!

    • B) 155

      CONDITIONING – lots of subs required… shin splints + bad at HS walks
      5 hspu
      10 t2b
      10 kb swings (70)
      20 chicken pluckers on the wall

      7:50 – 6:20

  2. Spencer, if we are interested in starting your cycle, what Max’s are the most important to find?

    • BS, FS, CJ, Snatch
      percentages aren’t as important on CJ/Snatch if you’re just learning, making lifts with good technique is the primary goal

  3. A. 191. No misses. 2 sets unbroken.
    B. 135. Felt weird. Not good at jerks.

    Conditioning:
    6:58
    7:00
    His walks were killer.

  4. A) 175 – felt snappy till the last set
    B) 135 – best these felt in a long time

    C) 6:30 then 6:10

    I have to break the hs walks enough that I don’t get much “conditioning”… Anyone else with this issue? Fixes?

  5. A) 205, 215(F), 215(F)…Hip Cleans are my constant enemy. I never feel like I have any explosion from the hip, so I didn’t really get much done here. Probably should have dropped weight but 205 felt fine.

    B) Did not do in order to workout with others.

    COND: Completed, but didn’t record exact times. 9:00ish minutes on first set. Rested 4 minutes and then 10:00ish minutes on next set. HS Walks don’t work well for me in a Conditioning. Everything else aside from HS walks felt great.

  6. A) 170 – by the 2 hang cleans on sets 3 and 4 the legs started burning… this was rough but i enjoyed it. 10 rounds of this would be a crushing effort.
    B) 115, 125

    Conditioning:
    21 mins total but only rested for 4 mins between sets due to time.

  7. Strength:
    A) Clean @ Hip x 3 + Hang Clean x 2 + Jerk x 1: 3 sets @ 75%, rest 90 sec = 215 hard but good
    B) Jerk Balances: 50-60/3*4 sets, rest 90 sec = 140,145,150, 150

    Conditioning:
    3 Rounds For Time:
    5 Deficit HSPU (6in/4in)
    10 T2B
    20 UB DU
    50ft HS Walk
    After completing all 3 rounds: rest 1:1 then repeat

    = 10:20, 8:40, completed with 25 shoulder touches. Got 4/6 rounds done with UB D/U’s which is a huge improvement.

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