DWM Fri 11/14/14

Fri 11/14/14:
Slept well and got 8 hours of sleep last night. Kelly and I went to a concert in San Francisco, so we didn’t get to bed until midnight, but I slept til 8, so that was awesome.

I 8
C 9
E 9

A. Muscle-up – 5 UB reps on the min for 8min
I had trouble here. You’ll see on my post from Monday that I think I’ve figured out why and might have corrected the problem. I just need to keep practicing now. I did the 8 rounds as follows: 5-5-4-3+1-2+1-2+1-2+1-2+1. The plus 1’s mean that I did the biggest unrboken set possible and then I did another rep before the next minute started. I didn’t realize these were going to be as hard for me as they were, otherwise I would’ve asked the question about how many reps to do sooner. Video is below:

B. Front Squat @4040 tempo w/ miniband above knees – 5 x 5 @ 55%; rest 90sec
Not to bad, tempo was harder than before, but these were good. Did them at 175 lbs. Video below.

C. BB Back Rack Split Squat w/ valgus band on front leg – 3 x 8-10; rest 45sec b/t legs
Easier than last week, but still difficult. Got 10 reps the whole way. Did them at 95 lbs. Video below.

D. BB Back Rack Split Squat w/ valgus band on rear leg – 3 x 8-10; rest 45sec b/t legs
Same as above. Did them at 95 lbs. Video below.

E. Single-leg Glute Bridge – 3 x 8-10 ea leg; rest 45sec b/t legs (hold top for 3sec)
Same as above. Got 10 reps the whole way. Video below.

+
10min AMRAP @ 75-80% effort
250m Row
10 Power Clean @ 115#
30 Double-unders
Completed: 4 Rounds + 230m. This was fine. PCs & DUs went well. Video below.

Rest 5min
10min AMRAP @ 75-80% effort
200m Run
10 STOH @ 115#
8 TTB
Completed: 4 rounds + 200m + 10 STOH. Legs were starting to get heavy during the run here. Video below.

Rest 5min
10min AMRAP
250m Row
1 Rope Climb to 15′
15 KB Swings @ 53#
Completed: 4 Rounds + 125 m. I was really feeling the first 2 AMRAPs during this one. I was kind of crushed. The KB swings were A LOT harder than expected. Video below.

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