DWM Fri 1/23/15

Fri 1/23/15:
Got 7 hours of sleep last night and took another 45 minute nap today. Feeling good, been working on my calf and also on loosening up my shoulders, which has helped lately.

AM ICE
I 8
C 10
E 10
This was a kind of laid back session, so I’m not sure it could have a ton of intensity, but I was very focused and it all went well.

AM
A. Squat Snatch – 1 rep every 30sec for 6 reps @ 165#; rest 2min
B. Squat Snatch – 1 rep every 45sec for 5 reps @ 185#; rest 2min
C. Squat Snatch – 1 rep every 60sec for 4 reps @ 205#; rest 2min
No trouble here. I can still clean this lift up a little by bringing my hips forward sooner & pulling my elbows a little better, but I didn’t have any problems with these weights. There were a few that were perfect, the rest were pretty damn close. Videos below:
165# Reps:

185# Reps:

205# Reps:

+
5 Rounds @ comfortable pace:
10 UB Thrusters @ 115#
Walk 100ft
10 UB CTB Pull-ups
Walk 100ft
Nice and smooth here, no trouble. Videos below:

PM
Row – 20min @ easy recovery pace (if you start to feel localized fatigue, get-up & walk around for ~60sec then return)
+
Mobility – 20min
Not much to report here, just did the work.

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