DWM Fri 6/19/15

Fri 6/19/15:
I slept almost 10 hours on Wednesday night and then another 7 hours on Thursday night, I was feeling good on Friday morning. My chest congestion is almost gone after 2 weeks, hopefully by late next week it’ll be gone for good. It’s kind of crazy how long it held on this time.

AM
AD – 5min @ EN2
Row – 5min @ EN2
Run – 5min @ EN2
x3
+
IPSC
CS Rec / Plyo
Just did the work here in the AM. Not much to report except that my legs didn’t feel great during the first trip through, but the 2nd and 3rd rounds were much better. HR photo is below.
61915 HR

PM
CS – Activation
+
A. Clean & Jerk – 8-10 singles @ 70-85%
These were really good. I worked between 205 & 245. I did 2 reps at each weight and went up in increments of 10 lbs. So 205-215-225-235-245. I tried to do all TnG at the shoulder until 245, then I went to the split jerk. There were a few wonky reps, but most were pretty damn good. Videos are below.
Rep 1

Rep 2

Rep 3

Rep 4

Rep 5

Rep 6

Rep 7

Rep 8

Rep 9

Rep 10

B. Front Squat – 2,2,2; rest 3min (mod-heavy across)
No real trouble here, I just went 275 the whole way, which is about 90% of my 3RM. Videos below.
Set 1

Set 2

Set 3

C. GHD Sit-up – 30 for time
This was good, I finished in 54 seconds. Not sure if that is fast or slow, but I definitely went to 10 on intensity during this. Video below.

+
CS – Rec

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