DWM Fri 5/16/14

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Fri 5/16/14:
Woke up feeling good after 7.5 hours of sleep last night. My right hamstring is still really tight from Mon-Wed, but I was working on it yesterday and I will continue to work on it today. Nothing else really to report, the right knee feels good.

A. TnG Deadlift w/ bands – 5,5,5,3,3,3; rest 2:30 (bar @65% + moderate band tension)
These were interesting, I’d never done them before. I used a blue band and was actually surprised at how much resistance it added at the top. I loaded the bar with 275 and completed all lifts. These were good, I liked them, I could really feel the top end work getting done. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

Set 6:

B. Hng Power Clean – 5 x 2; rest 3min (heavy across)
After the deadlifts while I was setting these up I felt pretty weak. I’m not sure if that’s because of the deadlifts or what, but I just didn’t feel like I could snap my hips well or quickly. When I watched the videos after these were over, none of them really looked terrible, but they didn’t feel right and felt a lot more difficult than I expected. I did 3 sets at 225, 1 set at 235 & then the final set back at 225. Again, I felt like these weren’t good at all, but maybe they just didn’t feel smooth because they didn’t look that bad when I watched them back. Videos below:
Set 1:

Set 2:

Set 3:

Set 4(235):

Set 5:

C. GHD Hip Extension – 4 x 6-8 tough reps; rest 2min
These were pretty simple. I didn’t record them because I figured there’s not much to see. I used a 45 lb plate and really focused on keeping my back tight and squeezing my glutes and hamstrings. Not much to report here.
10 KB swings (heaviest KB you have)
AMRAP UB Muscle-ups
Rest 2min
I used an 80 lb KB and the swings weren’t terrible, but also weren’t easy. I started to really feel my core as the rounds added up. The muscle-ups were good. I got 10, 6, 5 & 4. I was happy I got 10 unbroken, I think that’s definitely some progress. As I watched the video I realized that I need to leave my legs long in the front for a longer period of time before I kick down to turn over. I’ll try this next time we do MUs and see if I can get it down. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

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