DWM Mon 3/9/15

Mon 3/9/15:
Got some good rest this weekend. Quads are pretty beat up from all the OHS, but the rest of me feels pretty good. I rowed 5k on Saturday and did some mobility, I felt much better after than I did before.

I 9
C 9
E 10
Good little session today. The final piece was tough, but I was very happy with the way I cleaned up the PC + J, the way the deadlifts went and that I was able to do all the STOH & HSPUs.

A. Power Clean x1 + Jerk x2 – 1 complex on the min for 8min @ 185-205#
These didn’t start so smooth, but I was able to clean up the movement and they ended pretty well. I did 4 at 185 & 4 at 205. Video below.

B. TnG Deadlift – 3,3,3; rest 3min (heavy)
This was pretty simple and felt good. I hit these at 365, 385 & 405. The second rep at 405 got away from me a little bit, but I was able to wrangle it in. Videos below.
365

385

405

+
EMOM for 10-12min
Odd – 5 STOH @ 155#
Even – 5 HSPU
No trouble here and very happy that I could do both of these without any major pain. My shoulders were not really used to this work since the injury, but they adjusted quickly. Video below.

+
30sec Row
30sec DU
30sec Rest
30sec Row
30sec KBs @ 2p
30sec Rest
x5 @ 85-90% effort
This was much tougher than I expected. Heart rate was through the roof after the KB each round. I held a very steady pace on the rower, never missed any DUs and tried to get at least 10 on the KB. Video is below.

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