DWM Fri 4/24/15

Fri 4/24/15:
Got some good rest on Thursday (9 hours of sleep) and then 7 hours of sleep last night and was feeling good in the morning.

AM ICE
I 9
C 10
E 10
This was a great session. I was able to push pretty hard and keep the heartrate in the desired ranges without much trouble and went unbroken the whole which was encouraging.

AM
AD – 10min @ EN1

20min AMRAP @ EN3
20cals AD
20 Wallball
40 Double-unders

AD – 10min @ EN1
As I said above, I was able to go UB throughout and completed a total of 6 rounds + 11 calories on the AD. Video is below.

Heart Rate Photo Below
42415 HR

PM ICE
I 10
C 9
E 10
Good session here, I was feeling good after an afternoon nap and a warm weather and sunny day.

PM
A. Split Jerk – 12 singles @ 245-265#; rest 2min
I hit these 6 @ 245 & 6 at 265 with no misses. There were a few that were close to a miss, but I was able to save them. I felt pretty fast today. Videos below.
Rep 1

Rep 2

Rep 3

Rep 4

Rep 5

Rep 6

Rep 7

Rep 8

Rep 9

Rep 10

Rep 11

Rep 12

B. Banded Strict HSPU – 12 sets of 3 UB reps NOT for time (rest long enough that each set maintains speed)
Like we talked about, I did these with a 20# weighted vest. They were difficult, but not impossible. Video below.

C. Wtd. Strict CTB Pull-up x5 + Bar Muscle-up x3 – 5 sets of the complex; rest as needed (hold DB b/t feet for CTB, drop it for BMU)
I did the first round with an 18# KB and then the next 4 rounds with a 15# KB because I almost missed the last C2B during the first round. I never missed any reps, but I need to keep working on my bar MU, it’s still a little sloppy on the technique side. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

D. Strict Muscle-up x1 + Ring Dip x5 + Rings Support hold x AMSAP – 5 sets fo the complex; rest as needed
These were once again hard like the week before. I always forget how hard strict MUs are. I missed on the 4th set, but then I just focused a little more on the movement pattern and I was able to get it. My times on the support in seconds were . Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

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