DWM Sat 4/18/15
This new program design has been awesome, but kind of complex and I have made little mistakes here and there. I need to do a better job of reading closer what you’re asking for. As you’ll see below, I pulled the bar from the floor, not the hang on Part A.
A. Hng Squat Clean x1 + 1&1/4 FS x3 – 6 sets of the comple; rest 3min (build, maintain speed out of hole on 1&1/4 FS)
This went well. I know I didn’t go from the hang, but my clean felt fantastic on this day. Super smooth and clean, which was great. The front squat went well too. I went 155-185-205-215-225-235. Videos below.
Set 1 @ 155
Set 2 @ 185
Set 3 @ 205
Set 4 @ 215
Set 5 @ 225
Set 6 @ 235
B. RDL @3030 tempo – 4 x 8; rest 2min (moderate load)
These were tough on the hands and that was definitely the limiting factor. I will use straps next time as we discussed. I went 225-225-205-205. Videos below.
C. KB 2arm Front Rack Bottom of Squat Hold – 5 x AMSAP; rest 90sec (this should be an “active bottom”)
These were pretty awesome. I used 35# KBs. My lower back and shoulders were the limiting factors here. I still think I did a pretty damn good job. Times in seconds were 60-42-45-34-32. Videos below.
D. Lying Prone Banded Single-leg Hamstring Curl @51×1 – 3 x 15 ea leg; rest as needed b/t legs
These were pretty difficult. I did my best to keep the tempo legit. Videos below.
Rounds 2 & 3
3-4x Through – AMRAP/AMSAP of each exercise
Feet in rings Pikes @5151 tempo (use straps not rings)
Banded GHD Hip Extension @5151 tempo
Hollow Body Rocks
Arch Body Rocks
Landmine Anti-rotation Rainbows @25# (no specific tempo….slow & controlled)
The whole thing was difficult and took awhile. I missed the 25# note on the landmine anti-rotation rainbows, I used 10 lbs. I’ll use 25 next time. I didn’t write down all the times, I just went for them all as hard as I could. Those feet in straps pikes were freaking HARD. Videos below.
Rounds 2 & 3