DWM Mon 4/20/15
I slept 7 hours last night, but 9 the night before and I felt great today minus my neck. The left side of my neck has been SUPER tight since Sunday morning. I was able to train in the morning and then I went to the Chiro to have it worked on. My left trap had a huge knot in it and she grastoned it. It’s feeling better now, hopefully even better tomorrow.
I’ve gotten away from writing this down for you, now that I’m back on track I’ll be sure to include it. My legs and body were feeling solid.
AD – 10min @ EN1
20min AMRAP @ EN3
20 Lunges (unloaded, in-place)
20 Alt KB Snatches @ 53#
AD – 10min @ EN1
This was a good 40 minute session. My legs felt pretty damn good. The KB Snatches were the hardest part and I think we need to do more of these, I have had trouble with these in the past when they’re alternating. From the hip, I don’t typically have any problems, just when I have to go from the floor and alternate. I kept it moving, but this was hands down the most difficult part of this AMRAP.
Heart Rate Photo
A1. Overhead Squat – 3 x 10 UB @ 135#; rest 60sec
A2. Push Press – 3 x 10 UB @ 135#; rest 60sec
A3. Strict Muscle-up – 3 x AMRAP UB; rest 3min
No trouble here, although I was a little surprised at how difficult 10 UB OHS reps at 135 were. I could do a lot heavier, I just haven’t done that many reps at that weight in awhile. Push press was simple, no problems. Strict MUs I did 5-4-4. I think I could use some work here, I haven’t done strict muscle-ups in years! Video below.
B1. Russian KB Swing – 3 x 20 UB @ 2p; rest 60sec
B2. Strict HSPU – 3 x 12 AFAP; rest 60sec
B3. Lean-away Strict Pull-up – 3 x AMRAP UB; rest 3min
Same thing here, no trouble. Russian swings were pretty easy, hardest part was holding on, which still wasn’t difficult. I killed the strict HSPUs doing the 12 reps in 14, 14 & 13 seconds. Then I did my best on the lean-away strict PUs, not quite sure how they look, please let me know. I did 11, 11 & 12. Video is below.