DWM Fri 5/15/15

Fri 5/15/15:
Finally getting caught up again here, still trying to get back in the groove of doing this daily, I’ve been letting it slip. I got some good sleep on Wednesday night (7 hours) a nap on Thursday afternoon (1 hour) and another 7 hours on Friday night (7 hours). I’m looking forward to getting some extra sleep this weekend.

AM ICE
I 10
C 10
E 10
Fantastic morning session. I felt like I had a lot of energy, was able to push pretty hard on the rower and AD and never was worried about not going unbroken on the KB Swings or WBs.

AM
12min Row @ EN1

6min AMRAP @ EN3
20cals Row
15 KB Swings @ 80#
4min Rest
+
12min AD @ EN1

6min AMRAP @ EN3
20cals AD
20 Wallball @ 20#
Rest 4min

12min Run @ EN1
I did really well here. I almost wish they were true AMRAPs, not governed by heart rate zones to see how hard I could push. I’m looking forward to that MU, WB, DU workout again after this. I did 2 rounds + 7 cals on AMRAP 1 & 2 rounds + 8 cals on AMRAP 2.
Heart Rate Photo
51515 HR
AMRAP 1 Video

AMRAP 2 Video

PM ICE
I 10
C 10
E 10
Another great session. Not much to say about it besides that.

PM
A. Push Jerk x2 + Split Jerk 2 – 6 sets, build to tough complex; rest 90sec
These were good, I wish I had gone touch & go at the shoulder sooner, I think I could’ve worked up to a higher number, but that’s ok. I did 3 sets at 215 because I wasn’t really comfortable, but after I crushed 225 I realized that I was just spending too much time with the bar on my shoulders. Videos below.
185

205

215

215

215

225

B. Wtd. Vest Strict HSPU – 12 sets of 4 UB reps NOT for time (rest long enough that each set maintains speed)
No trouble here, they just added up over all the reps. Videos are below.
First 6 sets

Second 6 sets
Had trouble getting this video and the ones after it loaded to Youtube. I’ll try again, but I wanted to get the blog out, so I am posting it without them.
C1. Muscle-up – 6-8 UB reps; rest 60sec x4 sets
These were great at the beginning, I wish I could get 8 the whole time, but I think the C2Bs wore on me. I went 8, 8, 7, 5 here.
C2. CTB Pull-up – 15-20 UB reps; rest 3min x4 sets
These were great at the beginning, but they added up, the first round was 20, but the other 3 were very tough to get to 15 reps. Grip was a factor and back endurance was also a rough one. Youtube problems here.
D. Face Down Chinese Plank – 4 x ASMAP; rest 90sec
These were kind of crazy. I didn’t really know what to think of these, they were much harder than expected. I went36, 43, 42, & 47 seconds. Youtube problems here.

Recent Posts

Leave a Comment