DWM Fri 12/12/14

Fri 12/12/14:
I should’ve done this on Friday or Saturday, I can’t remember now. I think I felt good though considering I got a rest day on Thursday.

AM ICE
I 10
C 10
E 10

Fantastic session here. I killed the first half and lunged more weight than previously too.

AM
A1. Push Jerk – 5 x 7 UB reps @ 155#; rest 45sec
A2. Muscle-up – 5 x 7 reps for time; rest 2min
This was awesome. Absolutely no trouble on the push jerks and all sets of muscle-ups were unbroken. Looking forward to more success on the rings in the coming weeks. MU times in seconds were 22-22-22-22-26 (almost slipped through the rings on the first rep of the final set and it slowed me down). Video below:

B. BB Back Rack Split Squat w/ valgus band on front leg – 2 x 10; rest 45sec b/t legs
Hit these at 155, another 20 lbs above last week. Didn’t notice the 2×10 and did 4×10. Getting strong here. Video below:

C. BB Back Rack Split Squat w/ valgus band on rear leg – 2 x 10; rest 45sec b/t legs
Hit these at 155 also. Same as above. Didn’t notice the 2×10 and did 4×10. Video below:

PM
7min AMRAP
7 Thrusters @ 95#
28 Double-unders
*elite scores 9+
I really went after this one like you asked. I pushed as hard as I could and the limiting factor ended up being my quads & calves, which is probably a good sign because that’s most likely a result of the training earlier in the day. I got 8 Rounds + 7 Thrusters + 23 DUs. Previous result was 8 rounds even. Video below:

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