DWM Mon 11/9/15

Mon 11/9/15:

AM
AD – 10min @ EN2
DROM / Prep for running
+
Run – 3 x 1mi @ 7:45-8:00 pace; rest 3min
+
AD – 10min @ EN2
Mobility – 10-15min (just get loose from the running)
Completed all of this work. Like we texted about, I decided to row 2Ks at 2:05-2:10 pace.

PM
A. Deadlift – 3,3,3,2,2 @ building from 85%; rest as needed
These were great today, I don’t think I’ve ever felt this good deadlifting over 400#. Weights & videos are below.
385

405

415

425

435

B. Power Clean – 5 x 1.1.1.1; 20sec + 2min (87% of 1RM across)
Did all these at 250. My movement was a little off today, but I cleaned it up as I went so that was encouraging. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

C1. BB Glute Bridge – 4 x 8; rest as needed (heavy, strict)
C2. DB 2arm Lateral Box Step-up – 4 x 8 ea leg; rest as needed (heavy, strict)
Completed the Glute bridges at 225 (40# more than last week) and the step ups at 50# each hand (5# more per hand than last week). 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
Completed, no trouble. Video below.

+
ROMwod – 20min
Completed.

Recent Posts