DWM Fri 7/17/15

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Fri 7/17/15:

AM
Row – 3min @ 65%
Row – 2min @ 75%
Row – 1min @ 85%
No trouble here. HR photo below.
71715 HR - Part 1
+
Row – 30sec @ 95%
Rest – 60sec
x3
Didn’t have any trouble here either, I forgot to start the HR monitor here though. I was about 1:25-1:27 on the sprints.
+
Rest 5min
+
Row – 1k @ 1:57 pace
Rest 30sec
x3
Rest 2min
x2 (6k total rowing)
I was surprised at how well I did keeping the pace here. It was hard to stay right on the 1:57, but I was able to stay within 1 to 2 seconds on almost every pull. The HR photo and the monitor photos are below.
HR photo
71715 HR - Part 2
First 3 rounds
71715 HR - Rowing Splits 1
Final 3 rounds
71715 HR - Rowing Splits 2
+
IPSC
CS Rec / Plyo

PM
A. Front Squat – 5 reps on the min for 6min @ 245
This was much harder than I expected. My right hamstring actually cramped up up during the 5th minute, so I had to rest to finish, but I got all 6 minutes completed. Video below.

B. Supine Grip Wtd. Pull-up – 3,3,3; rest 2;30 (build to tough triple)
I was surprised at how well I did here, I wasn’t expecting it to be as heavy as it was. I went 88-97-106 lbs. Videos below.
88 lbs

97 lbs

106 lbs

C. GHD Sit-up – 5 reps every 30sec for 8 sets
No trouble here. Completed these just fine.
D. Crab Walk – 4 x 30m; rest 60-90sec (hips up)
These sucked. My shoulder and lower back were pretty tight and hot and that’s what caused me to break when I did. I did find a good rhythm and technique on the later attempts though, which helped. Videos are below.
Round 1

Round 2

Round 3

Round 4

+
Mobility – 30min

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