DWM Mon 1/19/15

Mon 1/19/15:
Got some solid rest this weekend and felt good in the morning. Going to focus on eating extra and making sure to get to bed early every night and nap on MWF this week.

AM ICE
I 10
C 10
E 10
This was a really good training session. My back wasn’t too happy after the first 3 rounds of the KB DLs. I had to roll out my glutes before I did the 4th round, but besides that there were no hiccups.

AM
A. KB 1arm 8″ Deficit DL @4021 – 4 x 15 ea arm; rest 45sec b/t arms
(stay at 60#)
Got the first 3 round unbroken, then tried to do the 4th round, but it wasn’t happening. Rolled out my glute and hit the final round. Videos below:
Rounds 1-3:

Round 4:

+
15 Deadlift @ 115#
10 Power Snatch @ 115#
5 Overhead Squats @ 115#
Rest 45sec
x3
Rest 5min
x2
This was really hard, but I thought I did well. My hamstrings fatigued pretty quick, but I fought it and did everything I could to not give in. My round times are as follows 0:55, 1:07, 1:19 then 1:05, 1:39 & 1:51. As much as I hated this one during, looking back on it, it was pretty fun to push myself. Videos are below:
Round 1-3:

Round 4-6:

PM
250m Row @ 85% effort
8 UB Muscle-ups
250m Row @ 85% effort
Rest 3:00
x3
Nothing major to report here except I made them all unbroken and I was very happy about that. My round times were 2:34, 2:31 & 2:31. Videos below:
Round 1:

Round 2:

Round 3:

+
200m Run @ 85% effort
18 UB CTB
200m Run @ 85% effort
Rest 3:00
x3
Same thing here, made all sets unbroken without much trouble. Running has been difficult lately, my right calf has been giving me trouble since a couple weeks ago when we went Monday running, Tuesday box jumps, Wednesday running. I’ve been working on it though, it should be fine. Times were 2:25 (had camera issues that cost me about 10 seconds), 2:21 & 2:16. Videos below:
Round 1:

Round 2:

Round 3:

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