DWM Mon 11/24/14

Mon 11/24/14:
Got some good rest this weekend and was feeling good this morning. Back was a little fatigued, but nothing like it used to be. Legs were a little heavy, but I just needed a good warm up.

I 10
C 10
E 10

AM
A1. Thruster – 5 x 7 UB reps @ 145#; rest 30sec
A2. Muscle-up – 5 x AMRAP UB; rest 90sec
This was really good, I’m seeing some improvement on the MUs, but know I still need some major work. The thrusters were fine, nothing really to report there. MU Scores were 8-8-6-5-5. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

Round 5:

B. CTB Pull-up – 30 reps for time x3; rest 5min
These weren’t so hot. I was having some grip problems and tore my left hand again on the 3rd round. The gloves seem to be the best option for protecting my hands and still having a good grip, but my hands will still rip inside of them, so I’m not really sure what to do here except just keep trying to build up my hands. My times were 1:31-1:25-2:12. My left hand ripped at rep 6 on the 3rd round so I had to go fingertips & it slowed me down a lot. Videos are below:
Round 1:

Round 2:

Round 3:

PM
A. Front Squat @4040 tempo w/ miniband – 5 x 5 @ 65%; rest 90sec
Nothing crazy to report here. Completed these at 205 lbs. Back is continuing to feel stronger. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

B. Sorensen Hold – 3 x AMSAP; rest 90sec
Wow, these bad boys create a major burn in the lower back. They’re easier than the superman holds on the GHD that I do, but that just means you can hold longer. My times were 1:29, 1:17 & 1:22. Videos below:
Set 1:

Set 2:

Set 3:

+
Every 1:30 for 10 sets
15 Wallball
8 Burpees
*hold fastest time possible across
This was a good piece, had be breathing & sweating pretty damn good. I’m not sure what happened to the video, but the file was corrupt, so I don’t have anything for you to watch here. My times per round were steady between 50 & 55 seconds total of work.

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