DWM Fri 11/21/14

Fri 11/21/14:
Slept about 7 hours on Thurs night, felt fine on Friday.

I 8
C 8
E 9

A. Muscle-up – 8 sets of 5 MU for time (40 reps for time)
This was interesting. There was absolutely no way I was going to get 8 sets of 5 MUs, so I did my best to rest until I thought I could do a big set and do the biggest set possible. I got 3 sets of 5 reps, then 5 more sets of 4 reps and then I made two sets of 2 and 1 final rep to finish it off with a time of 12:52. I could’ve taken an hour for me to finish the whole thing in sets of 5, and I still am not sure if I would’ve made it, I just gave it my all and did my best. They are getting better, just not quite to this level yet. Video below:

B. Front Squat @4040 tempo w/ miniband above knees – 5 x 5 @ 60%; rest 90sec
These went well, nothing major to report. The harder I drive my knees out against the band, the easier they are. Video below:

C. BB Back Rack Split Squat w/ valgus band on front leg – 3 x 10-12; rest 45sec b/t legs
Completed 10 on first set for left leg, but 12 on each leg at 115 after that. These are much harder than when the band is on my back leg. Video below:

D. BB Back Rack Split Squat w/ valgus band on rear leg – 3 x 10-12; rest 45sec b/t legs
Completed 12 on each leg at 115 for all 3 rounds. Video below:

E. Single-leg Glute Bridge – 3 x 10-12 ea leg; rest 45sec b/t legs (hold top for 3sec)
I missed writing these on the board for some reason, so I didn’t do them. I actually thought to myself that it was weird these weren’t on the list, but didn’t re-check my email, not really sure why.
+
10min AMRAP @ 80% effort
250m Row
10 Burpees
10 TTB
I just plugged along here. Nothing really to report. Score was: 4+125m. Video below:

Rest 5min
10min AMRAP @ 80% effort
200m Run
10 STOH @ 115#
10 Box Jumps
Same thing here. Score was 4+100m. Video below:

Rest 5min
10min AMRAP @ 80% effort
250m Row
15 UB Wallball
10 UB KB Swings @ 2pood
Same thing here, had to rest a little extra to make sure I went unbroken. Score was: 3+250m+15WB+5KB. Video below:

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