140409: Deep Performance

Strength:
A) FS + Push Press + Split Jerk: 4 sets of 5+5+3 AHAP, rest ONLY 60 sec
B) Clean Deadlfit + Hang Power Clean: 5+3 x 4 sets, rest ONLY 60 sec
C) BS: 3×10 @ 70%, rest 2 min

Skill:
5 attempts: ME (up to 25m UB per attempt) HS Walk, rest as needed, if you are able to complete 25m UB then create an obstacle course to walk around

Conditioning:
3 Rounds:
800m run
15 Bench Press @ BW
15 Strict Chinups
15 GHD Situps

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5 responses to “140409: Deep Performance

  1. Strength
    A. 165, 170, 175, 175 (that was rough…rest)
    B. 185, 195, 205, 215 (not nearly as bad, evidently OH lifts demand more oxygen)
    C. 295 across. This was about 10lb under what I’d have liked but my legs are feeling it.

    Skill – skipped because right now I need/want more of the aerobic work. And I was running out of time.

    Conditioning
    Skipped this too after I finished the first 800 and decided that my joints need to build a tolerance to running after having done none in the last 6 months due to the outstanding winter we had up here in WI. I’ll have to gradually up the volume of running.

  2. A. 1 set at 185, 3 at 165. Geez. That was hard.

    B. thought we were supposed to keep the weight the same so did it easy at 165

    C. 235. Loved it but trashed my legs for the run

    Skill: probably 15 meters max. Wrist always gives out

    Conditioning.
    Subbed.
    5 k run , with 3 intervals in the middle of 800 meter max effort, 15 push ups and 15 v ups. Didn’t have a bench or Ghd and I’m focusing on leaning out some for the off season. 230 at 6’2 right now
    Seems to heavy.

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