DWM Mon 4/27/15
Got some solid sleep last night (8 hours) and felt good in the morning. Not much to report otherwise.
Pretty good session, although it hurt pretty bad. I definitely wasn’t operating at 100%, but I’m not really sure why. My quads were completely smoked in the first round of the AMRAP and this made the remainder of it just a shitty grind.
AD – 10min @ EN1
22min AMRAP @ EN3
20 Alt KB Snatches @ 53#
AD – 10min @ EN1
Like I said above, this wasn’t very fun as my quads just felt majorly fatigued even in the first round of KB snatches. It didn’t get any better as I went, but it didn’t get much worse either. I was able to do the WBs & DUs unbroken the whole way and keep a steady heart rate. Score was 4 rounds + 56 reps. HR Photo below
A. HB Back Squat – 6 x 3; rest 3min (build to tough triple)
This went pretty good. I was on a mission to squat 385 for a triple, but I guess that wasn’t going to happen today. I worked up to 315 quickly and started my sets there because it felt reasonably heavy. I went 315-335-345-355-360-365, but I only got 2.5 reps at 365. This is my previous 3RM, but I figured I did 42 minutes of stuff earlier in the day and my legs weren’t feeling very good in the morning, so this might not have been the best day to expect a new 3RM. Videos are below.
B. DB 2arm Walking Deadlift – 5 x 14-16 alt steps; rest 2min (tough)
These were interesting. I’ve never done this with weights before. I used 25 lb DBs the whole time. I watched some of the video after 3 sets and realized I wasn’t getting my back leg up far enough, so I tried to clean that up in the last 2 sets. I also tried to stay in better control, but it was pretty difficult. Videos aren’t impressive, but they’re below.
C. KB 2arm Front Rack RLE Split Squat @31×1 tempo – 4 x 8-10; rest 75sec b/t legs (increase)
These were pretty tough, especially with the tempo. My lower back didn’t really like these, but I did my best. I assumed you wanted 4 rounds per leg for a total of 8 sets. I used the 44 lb KBs for these because I used 35s the last couple weeks.
D. Good Morning – 4 x 8-10; rest 2min (heavy across)
These are getting better. I did 2 @ 155 & 2 @ 165 lbs. Videos are below.