DWM Mon 11/2/15

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Mon 11/2/15:

AM
Run/AD – 45min @ EN2
It was raining so I hit up the AD and the erg. 10 ad, 10 erg, 10 ad, 10 erg, 5 ad.
Mobility – 20min
Completed.

PM
A. Deadlift – 5 x 3 @ 85%; rest as needed
Did these at 385, no trouble. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

B. Power Clean – 5 x 1.1.1.1; 20sec + 2min (85% of 1RM across)
Did these at 245, no trouble, movement felt pretty good today. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

C1. BB Glute Bridge – 4 x 10; rest as needed (heavy, strict)
C2. DB 2arm Lateral Box Step-up – 4 x 10 ea leg; rest as needed (heavy, strict)
Completed at 185 on the Bb and 45# DBs per hand. Grip proved to be the limiting factor even though the movements weren’t easy. I will go heavier next time on the Glute bridges. Videos below.
Round 1

Round 2

Round 3

Round 4

D1. GHD Sit-up – 3 x 15; rest 30sec
D2. GHD Sorensen Hold – 3 x 30sec w/ hands extended OH in lumbar/thoracic extension; rest 90sec
Easy, no trouble here. Videos below.

+
ROMwod – 20min
Didn’t have time for this today. Should’ve done it at home later that night but I forgot.

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