DWM Mon 11/16/15

Mon 11/16/15:

AM
AD – 10min @ EN2
DROM/Prep For running
+
Run – 20min @ EN2
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AD – 10min @ EN2
Mobility – 10-15min (just get loose from the running)
Just plugged along, actually enjoyed the run even though it was cold as hell outside. HR photo below.
111615 HR

PM
A. Deadlift – 2,2,2; rest 3min (85-90% of heavy double from last week across)
No trouble, just got them done. 1 set at 375, 2 sets at 395. Videos below.
Set 1

Set 2

Set 3

B. Power Clean – 10 for time @ 225; rest 3min x 2 rounds
These were tough, I went singles and just hammered them as fast as possible. Times were 46 & 47 seconds. Videos below.
Round 1

Round 2

C1. BB Glute Bridge – 3 x 6; rest as needed (mod-heavy, strict)
All sets at 225 lbs.
C2. DB 2arm Lateral Box Step-up – 4 x 6 ea leg; rest as needed (mod-heavy, strict)
All sets with 45 lb DBs. Videos below.
Round 1

Round 2

Round 3

Round 4

D. GHD Sit-up – 10-8-6-4-2 UB sets for time
No trouble, could’ve gone 30 reps straight, rested as requested. Time was 57 seconds. Video below.

+
ROMwod – 20min

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