DWM Mon 5/11/15

Mon 5/11/15:
Felt good after the weekend, even though I didn’t exactly eat clean on Sunday because it was Mother’s Day, but whatever.

AM ICE
I 8
C 10
E 10
This was a good session, it was a little hard to keep the intensity high while trying to keep my heart rate in the correct zone, but I did my best.

AM
20min AMRAP @ EN2 (140-160 BPM)
20cals Row
20 Double-unders
15 Burpees
15 Box Jumps @ 24″ (step-down)
This went really well, I got 4 rounds + 17 cals on the rower. I could’ve done a lot more, but I had to purposefully slow myself down to stay below 160 BPM. No matter what I did, I went over 160 during the DUs and the BJs.
Heart Rate Photo
51115 HR - AMRAP 1
AMRAP Video

+
Rest 5min
+
20min AMRAP @ EN2
20cals AD
15 WB
10 TTB
15 KBs @ 53#
This also went really well, but I ran into the same problem as above with my heart rate running over the 160. I had to once again purposefully slow myself down at all stages to stay below. I couldn’t stop from running over in the WBs or KB Swings even when I tried to break them up, but I always felt fine. I did 5 rounds + 6 cals on this one.
Heart Rate Photo
51115 HR - AMRAP 2
AMRAP Video

PM ICE
I 10
C 9
E 10
Great session here too, a little distracted at times, but I did well.

PM
A. HB Back Squat – 3,3,3,2,2; rest 3min (build to tough double)
This was really good, but I was a little disappointed that I didn’t stick with the second rep at 375. I did these at 315, 345, 355, 365 & 375 (1 rep). Videos are below.
315

345

355

365

375(1)

B. Clean Grip 3″ Deficit DL – 5 x 5; rest 3min (pause & reset @ bottom, build, no straps)
These were difficult, but once again I think I did well. I went 315, 345, 365, 365 & then backed off to 345 to make sure I kept my back strong. Videos are below.
315

345

365

365

345

C. BB Back Rack Walking Lunge – 4 x 20 alt steps; rest 2min (moderate)
Haven’t done some difficult lunges in awhile, this was fun. I wasn’t really sure where to start, so I hit up 135, then went to 165 for the next 3 sets. No real problem here like failure, but they were definitely difficult from reps 14 to 20. Videos below.
Round 1

Round 2

Round 3

Round 4

D. Wtd. GHD Hip Extension – 4 x 10-12; rest 2min (moderate)
These were really good too. I used a 25# plate and I went slow and controlled. Videos below.
Set 1

Set 2

Set 3

Set 4

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