DWM Sat 4/12/14

Sat 4/12/14:
Felt good this morning and got a solid 8.5 hours of sleep last night. Body felt good this morning with a little tightness in my shoulders and less in my triceps than anticipated. Knee feels good today, no issues today.

A. Hng Power Clean – 3,3,2,2,2; rest 3min
I tried these with the Rock Tape gloves because everything went well with them yesterday, but I found that I had trouble holding the hook grip because of the glove thickness. I definitely need work on my hang power cleans. I got 3 reps at 205, 3 reps at 225, and all sets of 2 reps at 245.
205:

225:

245(set 1):

245(set 2):

245(set 3):

B1. Deadlift – 5 tough TnG reps x3; rest 60sec
B2. Russian KB Swings – 10 heavy sings x3; rest 60sec
B3. Wtd GHD Hip Extension – 15 reps for time x3; rest 4min
This little combination went well. I hit all the deadlifts at 315, all the KB swings at 80 lbs (that’s the biggest KB I have, I will look to see if I can get a 100 lb bell) and the first 2 sets of hip extentions at 25 lbs with the last one at 45 lbs. I did all 3 hip extension sets in 21 or 22 seconds.
Set 1:

Set 2:

Set 3:

+
EMOM for 7min
150m Row
7 Hng Power Snatch @ 75#
I screwed up a little here and forgot that I was supposed to do hang power snatches, I did all the reps from the floor. This definitely made it more difficult and this was pretty terrible. I just tried by best to fight for every meter and every rep and somehow I was able to make it through the 7 minutes. This was very very difficult. Video below:

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