DWM Mon 7/7/14

Mon 7/7/14:
Tossed & turned last night, not really sure why. Went to bed just after 10 and woke up at 5:15, so about 7 hours of sleep. Going to take a nap today hopefully to get an extra hour. Not coaching tomorrow morning, so I’ll sleep more tonight too.

The ICE comment you made in the email yesterday really hit home. I’ve been noticing my lack of intensity from time to time lately and I know I need to step it up to push through and get some better results. This week is going to be a tough one, and I’m excited for the challenge.

A. Squat Snatch – 1 perfect rep every 90sec for 12 total reps @ 175-195# by feel
I could feel my wrist a little bit here, but it’s not as bad as it was, just gotta focus on the catch. It never caused me to miss, so that was good news. I hit 3 sets at 175, 5 sets at 185 & then 4 sets at 195. The best lifts were definitely during the 195, which was encouraging. I’m starting to get some serious consistency in and around 185, which is good. Videos below:
175(set 1):

175(set 2):

175(set 3):

185(set 4):

185(set 5):

185(set 6):

185(set 7):

185(set 8):

195(set 9):

195(set 10):

195(set 11):

195(set 12):

B. 1&1/4 Front Squat – 6 x 3; rest 3:30 (heavy across, EXPLODE out of the hole)
I like these and I obviously know they’re exactly what I need to be able to get that 285 squat clean. I did 3 sets at 245 & 3 sets at 255. I might’ve been able to get 265, but it would’ve been close and I might’ve cheated the 1/4, so I didn’t go up. Videos below:
245(set 1):

245(set 2):

245(set 3):

255(set 4):

255(set 5):

255(set 6):

C. Snatch Blalance x3 + OHS x3 – 5 moderate sets of the complex; rest 2min
I did all the sets at 165 lbs. The hardest part was the catch with my wrist. The first set was pretty painful. I locked the strength wrap down pretty hard after that and it felt A LOT better. Never really challenged here by the weight, but it’s good practice and I enjoy working on my positioning at the bottom. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

D. Sotts Press – 4 x 4-5; rest 90sec (build)
I’ve never done these before and they proved to be harder than I expected, but just took a little getting used to technique-wise. I did 5 sets because I wasn’t comfortable at first so I started with 45, but I had a feeling I could get 85 once I completed 75, so I went for it. I did sets of 5 at all weights, 45, 55, 65, 75 & 85. Video is below:

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