DWM Mon 6/22/15

Mon 6/22/15:
Felt good after the weekend. Nice and rested.

AM
AD – 3min @ EN1
AD – 90sec @ En3
x10 rounds
These were difficult as expected, but I did well. I got my heart rate up pretty good and always in the 160+ range during the 90 seconds, which I was having trouble doing when they were only 60 seconds. There was obviously some burning going on in the legs and the heart rate was hard, but my breathing was good. Heart Rate photo below.
62215 HR
+
Ido Portal Squat Clinic Protocol
CS Recovery / Plyometric

PM
A. HB Back Squat – 5,3,1,5,3,1; rest 3min (build to 90% on first wave, 95% on second wave)
These felt pretty good, not great after all the damn intervals in the morning, but I was happy that I was able to make 365 after 5 hard sets and all the morning work. I went 275-315-345/315-345-365. Videos below.
275

315

345

315

345

365

B. Banded 2″ Defiict Clean Grip Deadlift – 3,3,3,2,2; rest 2min (build to tough)
These were more difficult than expected, so I didn’t actually build much. I hit the first 3 triples at 365 and then went up to 385 for the doubles. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

C. 4″ Deficit Wtd. Vest Strict HSPU – 6 x 3-4; rest as needed to complete sets UB
These weren’t half bad, I didn’t really struggle at all. I’ve been eating better (been doing zone without a cap on blocks, just correct proportions when I do eat) as of late and I’m down about 6 lbs to 186, but still feeling like I’m getting stronger. I think this minor weight loss may have helped me here a little. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

D. Wtd. Vest Strict Muscle-up – 6 x 2.2.2; rest 30sec + as needed
These were freaking HARD. I made all reps during the first 2 sets. Then I made the first 4 reps of the 3rd set, but couldn’t get the final double. Then I went to no weighted vest for the last 3 sets and they were pretty easy. In hindsight when the non-weighted were easy I should’ve put a DB or KB that is less that the vest, in between my feet or something and done them. If I fail next time we do these that’s what I’ll do, i’ll just decrease the load a little and see if I can make it. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

E. Lying V-up – 5 x 15; rest 60sec
These were TOUGH also. My stomach was pretty destroyed by the end. Video below.

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