DWM Mon 12/29/14

Mon 12/29/14:
Our flight from Portland home got delayed 3 hours last night so I didn’t get to bed until 1 am and woke up at 5 to go to work. Not exactly the best considering I was already sore and tired from not a lot of rest this weekend because of spending time with family, sleeping in a rock hard bed and screaming babies. I took a 2 hour nap after the morning session and get to sleep in tomorrow, so hopefully I’ll catch up quickly.

AM ICE
I 6
C 9
E 9
I was definitely tire and didn’t have the intensity, but I was focused and gave it everything I had.

A. KB 1arm 8″ Deficit Deadlift @4021 tempo – 3 x 10-12 ea arm; rest 45sec b/t arms (set-up w/ KB b/t legs, build)
My hamstrings, glutes & lower back were all tight and fatigued from the Fri/Sat workouts so I had a feeling this wasn’t going to go well. It started off OK, but after 2 rounds of 12 reps on each side my back was on fire, I did 3 reps in the 3rd round on my right side and then I called it. My back was smoked. Video below:

+
EMOM for 20min
Odd – 3 Clean & Jerk @ 205#
Even – 4 Muscle-ups
This went much better. My right shoulder & tricep weren’t feeling so hot before this, kinda tight and fatigued, but I was determined to push through. I made it work and only missed 1 jerk and went UB on all the muscle-ups. The C&Js were difficult at points, I just didn’t have the energy to really make them easy, but I made them work. No trouble on the MUs. Video below:

PM ICE
I 9
C 9
E 9
This session was a million times better than the morning.

PM
50cals Row
50 KB Swings @ 2pood
50 CTB
Rest 5min
x2

The first round of this was difficult, especially the KB swings because my gluts & hamstrings were feeling it from this weekend, but I made it work. I felt much better than this morning after my long nap, but still not even close to 100%. The pull-ups went 15 UB and then in sets of 5. The first round time was 8:18. Video below:

The second round was VERY difficult. The row wasn’t great, the KB swings felt impossible (I just didn’t have much strength), and the pull-ups I did in sets of 5 this time with my grip struggling. My time here was 11:00 OR 11:22. Video below:

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