DWM Mon 11/3/14

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Mon 11/3/14:
It feels good to be getting back into the routine. Still working on dialing in my diet again, not the easiest thing to straighten up after 3 weeks of vacation, getting better by the day though. Slept 6.5 hours last night, but felt good in the morning because of the time change. Super tired by the evening and got a ton of sleep on Monday night, you’ll read about that tomorrow.

I 8
C 10
E 10

Gotta get back to rating my ICE too so I can keep my focus. Intensity was a little tough to keep up because my back was still giving me trouble (you’ll see me stretching a lot in the C&J video), however I was very focused and gave 100% effort.

A. Clean & Jerk – quickly build to tough single
I worked my way up to a PR (275) by hitting 135-165-185-205-225-245-255-265-275. I went for 285 as well, but couldn’t stand it up so I just called it there. I figured “tough single” meant that if I never missed I should just keep cruising. These felt really good. From watching the video I think I need to shorten my second pull a little and get to the third pull quicker so the bar isn’t slamming me in the bottom because I’ve pulled it so high. Video below:

B. Clean & Jerk – 30 reps for time @ 185#
This one went pretty darn well too. I did the whole thing in singles because I was definitely worried about my back if I went for multiple reps. I think it worked out pretty well though because I was able to keep a pretty steady pace and my time was 5:58, which is much faster than I expected. Video below:

+
17x
Run – 30sec @ 85% effort
Run – 30sec @ 50% effort
My back has locked up the last 3 or 4 times I’ve done this run portion and since it was bothering me during the C&J I skipped this part.
+
17x
Row – 30sec @ 85% effort
Row – 30sec @ 50% effort
This went well, I’m getting better and better on the rower the more time I spend on it. I still hate the thing, but my power output and efficiency of pulls is getting much better.

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