DWM Fri 8/21/15

Fri 8/21/15:

AM
Row – 3min @ 65%
Row – 2min @ 75%
Row – 1min @ 85%
+
Thrusters – 3x 15 for time @ 115#; rest 3-4min (complete recovery)
27 sec
27 sec
26 sec
These were just like last week, just trying to focus on relaxing the face, my overhead position & breathing. I did everything I could to get 26 secs on the last one and I got it, but the last 2 reps were a bit sloppy in terms of movement pattern even though they were both legit reps. Videos below.
Set 1

Set 2

Set 3

+
Rest 5min
+
60sec Row @ 2k pace
20 Burpees (goal is to hit these in 60sec)
60sec Row @ 2k pace
Rest 3min
x3 Rounds
This was a little better than last week, still stayed consistent on the rower and did the burpees in just over 50 seconds on each round. Video below.
Round 1

Round 2

Round 3

+
60sec Row @ 2k pace
20 Box Jump Overs @ 24″
60sec Row @ 2k pace
Rest 3min
x3 Rounds
These were better than last week, I faced the box for all jumps each round and actually got faster through the 3 rounds because I found a more efficient way to jump off the box and turn for the next rep. Video below.
Round 1

Round 2

Round 3

+
IPSC
CS Rec / Plyo

PM
A1. Push Press – 5 x 10 UB @ 155#; rest 30sec
A2. BB Bent-over row – 5 x 10 UB @ 155#; rest 30sec
A3. BB Back Rack Alt Step Lunge – 5 x 10 UB @ 155#; rest 30sec
A4. Russian KB Swing – 5 x 10 UB @ 80#; rest 3min
This was harder than I expected, but I completed the whole thing pretty easily. The lunges were the toughest part and my glutes were fired up by the end and sore the next day. Videos below.
Round 1

Round 2

Rounds 3 & 4

Round 5

B. Tuck-up – 3 x 30 reps for time; rest 90sec
Times were:
33 sec
34 sec
47 sec
Not really any trouble here until the 3rd round. Also, I had a big raw spot on my tail bone after these, so that kind of sucked, haha. Video below.

+
Mobility – 20min

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