DWM Mon 5/18/15

Mon 5/18/15:
Only 6 hours of sleep on Sunday night, but got a 2 hour nap on Monday, so I definitely got enough rest.

AM
AD – 22min @ EN2 (140-160 BPM)
+
Rest 5min
+
Row – 22min @ EN2
+
Mobility – 20-30min (get hips/ankles loosened up for PM session)
No trouble in this morning session, just plugged away on the AD and Erg. Heart Rate photo is below.
51815 HR

PM
A. HB Back Squat – 5 x 2; rest 3min (90% of tough double from May-11 across)
These were good. I’m always surprised at how heavy 90% feels, but I guess after a handful of sets it just adds up. I did them all at 330 because that’s 90% of the best double I made last week, which was 365. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

B. Clean Grip 3″ Deficit DL – 5 x 3; rest 3min (pause & reset @ bottom, build, no straps)
These were good, I went 345, 365 for 3 and finished with 385. I still think I need to strengthen my erectors, but I know we’ve been working on this as of late. Videos are below.
345

365
No Video
365 Set 2

365 Set 3

385

C. BB Back Rack Walking Lunge – 4 x 16 alt steps; rest 2min (increase load from May-11)
Went up to 185 this week from 165 last week. These could probably have been a little heavier, but still kind of difficult toward the end. Videos below.
Set 1

Set 2

Set 3

Set 4

D. Wtd. GHD Hip Extension – 4 x 8-10; rest 2min (increase load from May-11)
Used a 35# plate this week instead of the 25 from last week. Do you want these more slow & controlled or explosive? First set was slower, remaining sets were quicker. Videos below
Set 1

Set 2

Set 3

Set 4

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