DWM Fri 4/18/14

Fri 4/18/14:
Woke up at 4:30 this morning to get the AM session in before my 6 am class. My college kid had the day off today, so I let him party it up with his buddies last night instead of having to stay in and cover the 6 am. Wasn’t a big deal, I slept well and was able to take a nap in the middle of the day today to make up for it.

My right knee was swollen this morning and I can’t straighten it without pain. This is the ACL knee and this has happened a million times. I’ll ice it tonight and it should be fine. I probably hyperextended it yesterday or something and aggravated it.

AM
Row – 10min @ easy aerobic
Run – 10min @ easy aerobic
Row – 10min @ easy aerobic
+
Mobility – 30min
This whole session went well, I rowed about 5k total. Not sure how far I ran, just ran down the street for 5 minutes and turned around to come back. Mobility helped with my hamstrings, glutes, shoulders and lats.

PM
A. Split Jerk – 3,2,1,2,1; rest 2min (wave load)
I was feeling really good before the first set, so I decided to start at 245. The first set of 3 went well, the 3rd one was hard, but not impossible. I went to 265 from there and missed the first rep 3 times. I tried 3 times because each felt really easy, I just kept missing the catch. The first one I didn’t lock my elbows fast enough, the 2nd one I didn’t push my head through and the 3rd one got a little forward and I couldn’t save it. I then went for the 2 reps at 255 and got it. I then went for 1 rep at 265 and got it. Then I went for 2 at 255 again and barely missed the 2nd rep. I was still feeling good and so I decided to go for 275. I caught it just a pinch forward, tried my best to save it and almost had it, but ended up putting it down. I didn’t try for that one again. Videos are below:
245 (3 reps):

265 (2 reps attempt 1):

265 (2 reps attempt 2):

265 (2 reps attempt 3):

255 (2 reps):

265 (1 rep):

255 (2 reps attempt 2):

275 (1 rep FAIL):

B. 8″” Deficit HSPU – 30 reps NOT for time
These were good, not too difficult. I did them in 6 sets of 5 with about 90 seconds or so between sets. No real trouble here except on the first set when I slammed my right foot into the wall and my extended my knee to where it really hurt. I did the 3rd set for speed and it wasn’t difficult at all and went extremely quickly.
Set 1:

Set 2:

Set 3 (speed):

Set 4:

Set 5:

Set 6:

+
12min AMRAP
3 Muscle-ups
3 Deficit HSPU @ 4″
8 CTB Pull-ups
8 Ring Dips
My triceps were once again my downfall here. The muscle-ups felt good, HSPUs were ok (triceps had trouble locking out), CTB pull-ups weren’t too hard and ring dips were the worst part. I completed 6 rounds plus 2.5 muscle-ups (hadn’t completed last dip before clock ended). Video below:

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