DWM Mon 4/20/15

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.

AM ICE
I 9
C 10
E 9
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.

AM
AD – 10min @ EN1

20min AMRAP @ EN3
20cals AD
20 Lunges (unloaded, in-place)
20 Alt KB Snatches @ 53#
20 Double-unders

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
42015 HR
Video

PM
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.
Round 1

Round 2

Round 3

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.
Round 1

Round 2

Round 3

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