DWM Fri 5/22/15

Fri 5/22/15:
Got 10 hours of sleep on Thursday night and then about 6.5 hours last night. Feeling good this morning, very awake and alert during coaching at 6 am.

AM ICE
I 10
C 10
E 10
Great workout here, everything was well done, I might have even gone too hard during the first minute of airdyne.

AM
2min AD (cals)
2min WB
2min DU
3min Rest
x3 Rounds @ EN3 effort (160-170 BPM)
Like I said above, great workout here. It hurt, but I kept going for it and managed the heart rate. I actually did better in rounds 2 & 3 than round 1 by managing myself better. My scores by round were 20-44-142, 20-42-123, 22-42-132. Videos below.
Round 1

Round 2

Round 3

PM ICE
I 10
C 9
E 10
Had a great training session here and was happy with all parts here.

PM
A. TnG Split Jerk – build to tough 4; rest as needed (not more than 6 sets)
Felt good and made a 30 lb increase from last week. I went 205, 225, 245, & 255. Videos are below.
205

225

245

255

B. Wtd. Vest Strict HSPU – 15 sets of 4 UB reps NOT for time (rest long enough that each set maintains speed)
Not a ton of trouble here, but I definitely had some slower sets than others, but all together pretty damn good. Videos below
First 5 sets

Second 5 sets

Final 5 sets

C1. Muscle-up – 6-8 UB reps; rest 60sec x4 sets
C2. CTB Pull-up – 15-20 UB reps; rest 3min x4 sets
The muscle-ups and C2B pull-ups were great today. I think grip was a huge factor here, I used some natural grips during this round and it made a big difference. I made 8 MUs and 20 C2Bs on each round, no misses. Videos below.
Round 1

Round 2

Round 3

Round 4

D. Face Down Chinese Plank – 4 x ASMAP; rest 90sec
*repeat C1-D with goal of hitting top end of rep ranges this week
These were good again, they’re difficult, but I kind of like them. My times in seconds were 36-45-35-37. Videos below.
Set 1

Set 2

Set 3

Set 4

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