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