DWM Mon 2/17/14

Mon 2/17/14:
Slept well last night and felt good this morning. Lower back was tight during my warm up and never really let up during my workout. I should have spent more time trying to warm it up, but I was in a bit of a hurry to get through all the training because I had a meeting to get to. Lesson learned here…

A. 1.25 Front squat – 5 x 3-4 tough reps; rest 3min
This was another new one for me, but the front squat felt good today. I worked up to 245 and completed 4 reps there. Videos below.
155:

185:

205:

225:

245:

B. Snatch Grip RDL @4111 tempo – 5 x 4-5 tough reps; rest 3:00 (use lifting straps)
Nothing really to report here except that I hadn’t done this before with straps. Those things completely crushed my wrists, but I wouldn’t have been able to do 245+ without them. At 245 I needed to focus on pulling my shoulders back and activating my lats.
185:

225:

245:

265:

275:

C. Push Press x 4 + Push Jerk x 3 – 5 sets of the complex; rest 3min (180+)
This was A LOT harder than I expected. I did all sets at 185 because I was unsure if I was going to be able to push press anything heavier for 4 reps based on the way the first set felt. I failed during my second set, so I ended up actually doing 6 sets. The videos of the good sets are below.
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

D. Parallette HSPU (8″ deficit) – 25 reps NOT for time
These were great and I was really happy with the result. My kip got better and better as we went. I did sets of 5-3-2-3-4-4-4. Video of the first 5 reps and the last 4 reps.
First 5 reps:

Last 4 reps:

E. HS Walking – 3 attempts to establish max distance in perfect body-line
The last 2 attempts were my best ever, so that was good. I’m going to continue practicing in the hallway outside the gym so I can walk further without turning.
Attempt 1 – 25 Feet

Attempt 2 – 31 Feet

Attempt 3 – 32 Feet

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