DWM Sat 10/24/15

Oct-24
Slept 8+ hours last night, felt good this morning.
Friday Macros were 41% (469g) carb , 37% (186g) fat, 21% (242g) pro for total of 4,800 calories.
A. Squat Clean from blocks (above knee) – 3 x 1.1.1; rest 3min (heavy, build)
These were a little awkward, I haven’t cleaned off blocks in years it feels like. I went 245 and the first set I felt disconnected after the pull and in the catch. Then I did 245 again and did a better job pulling my elbows and shrugging to keep the bar closer and connected for the catch. Then I went 255 and did well. Videos below.
245 set 1

245 set 2

255

B. Banded Speed Deadlift – 5 x 3; rest 3min (mod bar + mod band)
Decided to go 275 for all 5 sets. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

+
10 UB Power Snatch @ 115# AFAP
20 K.HSPU AFAP
Rest 2-3min (near complete recovery)
x3
These were great, fast & HSPUs felt really good today. I went 47, 49 & 47 seconds. Videos below.
Round 1

Round 2

Round 3

+
AD – 20min @ EN2
Completed.
+
ROMwod – 20min
Completed.

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