DWM Fri 12/5/14

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Fri 12/5/14:
Slept 6 hours last night, but should get some good rest tonight. We’ve got an early dinner planned, which most likely means early to bed.

AM ICE
I 9
C 10
E 10

Had some solid work this morning, minus the snatch. My wrist was acting up when I was warming it up at 95 & 135, so I just skipped it. MUs were on point this morning.

AM
A1. KB Swing – 5 x 15 UB reps for time; rest 20sec
A2. Muscle-up – 5 x 3.3 reps for time; rest 2min
These went great. 70# KB is starting to feel light and I had absolutely no trouble on the MUs. I tried to do that knees to chest thing you were talking about to turn over MUs faster, but I need more practice, I couldn’t really get the hang of it.

B. Squat Snatch x1 + OHS x3 – 5 TOUGH sets of the complex
I was warming this up and my wrist didn’t feel good at all so I skipped it.
C. BB Back Rack Split Squat w/ valgus band on front leg – 4 x 10; rest 45sec b/t legs
Nothing major to report here, I complete these at 135 lbs. I’m noticing that when my right leg is forward in both of these banded split squats I am A LOT stronger and more balanced than when my left leg is forward. Video below:
Part 1:

Part 2:

D. BB Back Rack Split Squat w/ valgus band on rear leg – 4 x 10; rest 45sec b/t legs
Same as above here. Completed at 135. Video below:

E. Single-leg Glute Bridge – 4 x 10 ea leg; rest 45sec b/t legs (hold top for 3sec)
Not much to report here either. Right hamstring cramped a couple times, but I got through it. Video below:

PM ICE
I 10
C 10
E 10

Great little piece here. I kept a steady pace throughout and just never really stopped or slowed down.

PM
15min AMRAP
5 CTB
10 Burpees
15 Box Jumps @ 24″
Score was 9 rounds + 5 C2B + 1 Burpee. I thought that was a pretty damn good score, I’m curious to see if you’ve had anyone else do this. I think if I was chasing someone or had a push I might’ve been able to get through 10 by pushing the pace a little more on the box jumps, but it would’ve been interesting to see if I could’ve kept from needing a breather if I went faster. Video below:

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