DWM Fri 12/11/15

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AM
A. Squat Clean x1 + Hang Squat Clean x1 + Front Squat x1 + STOH x1 – 5 tough complexes; rest as needed
These were good, nice to get under some weight again. I was having a little trouble locking in the hang squat clean as it got heavier
225

245

255

265

275(1 rep)

B. Split Jerk – 5 singles @ 85%; rest as needed
Made all reps at 265, no trouble, good practice. Videos below.
Rep 1

Rep 2

Rep 3

Rep 4

Rep 5

+
2 Rope Climbs (legs)
10 K.HSPU
15 Box Jump Overs @ 24″
Rest 2min
x5 Sets
These were good, I actually got faster as I went along because I figured out how to do the box jumps faster. Times & videos below.
55

56

52

51

47
+
Flush – 10-15min

PM
Row – 15min @ EN1/EN2
Run – 15 x 30sec @ 85%; walk 30sec
AD – 15min @ EN1/EN2
+
Mobility – 40min (20min ROMwod + 20min on any specific targets that need to be addressed)
All of this went well, I’ll include the HR photo in the blog. Max HR was 170 with avg being 151. ROMWOD & mobility completed.

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