140407: Deep Performance

Strength:
A) Muscle Snatch + OHS: 3 sets of 3+3 @ 50%-60%, rest 90 sec
B) Snatch Pull to explode + Snatch @ Hip: 4 sets of 5+3@75%-80%, rest 2 min
C) FS: 3×7 @ 70%, rest 2 min

Skill:
A1) Max Effort UB MU + ME Ring Dip @ top, 3 sets, rest 90 sec *complete ME MU just before failure then perform dips until failure
A2) Weighted plank x 60 sec, rest 90 sec, 3 sets

Conditioning:
3 Rounds for reps:
1 min ME TTB
1 min ME Alt KB Snatch (53/35)
1 min ME DU
1 min OHS (115/75)
Rest 4 min

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5 responses to “140407: Deep Performance

  1. Strength
    A. 115, 115, 125 (that’s barely 50% snatch 1rm; that is what it should’ve been based off of right?)
    B. 185 all sets. That was really rough. No choice but to get under the bar AFAP.
    C. 260 all sets

    Skill
    A1. 4+8, 4+6, 5+6
    A2. Did 2-point plank instead

    Cond
    R1: 17, 20, 60, 15
    R2: 17, 20, 45 (interrupted), 16
    Stopped at 2 rounds on account of time. I don’t feel shorted.

  2. Strength
    A. 105,115,125
    B. 155,160(6/8),160,165
    C. 205

    Skill
    A1. 3+18 – 3+18 – 3+15
    A2. 45#,70#,90#

    Cond =381
    R1: 135
    TTB=27
    Snatch=18
    D/U=75
    OHS=15
    R2:=129
    TTB=23
    Snatch=20
    D/U=70
    OHS=16
    R3:=117
    TTB=20
    Snatch=18
    D/U=64
    OHS=15

    D/U weren’t very fluid today.

  3. Strength:
    A) 95, 105, 105
    B) 140
    C) 205

    Skill:
    Skipped skill work on MU’s until shoulder is finally recovered.

    Conditioning:
    3 Rounds
    1 2 3
    25, 22, 23 – 1 min ME TTB
    20, 16, 14 – 1 min ME Alt KB Snatch (53/35)
    60, 60, 60 – 1 min ME DU
    15, 15, 15 – 1 min OHS (115/75)

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