DWM Sat 4/19/14

Sat 4/19/14:
Slept well last night and woke up feeling good this morning. Got almost 8 hours of sleep last night, which felt amazing. Right knee isn’t 100% yet, but it’s better than it was yesterday.

A. Hng Power Clean from blocks (above knee) – 6 x 2; rest 3min
I’ve never done these before, but I think they went pretty well. I have trouble keeping the bar close because I tend to take it too much off my quads and it becomes evident during these lifts off blocks. When I hold the bar wider it tends to help, so I will continue to play with this. I made set of 2 at all weights I attempted, 165, 185, 205, 215, 225 & 235. Videos below:
165:

185:

205:

215:

225:

235:

B1. 2″” Deficit Deadlift – 5 tough TnG reps x3; rest 60sec
B2. Russian KB Swings – 12 heavy swings x3; rest 60sec
B3. Wtd GHD Hip Extension – 15 reps for time x3; rest 4min
I hit the deadlifts at 315 and they were challenging, the KB swings were pretty easy and the weighted hip extensions weren’t bad either with all sets at 45 lbs. Do you have a suggestion for a way to get more weight on the hip extensions? Or is the weight I’m using good enough? Video below:
Round 1:

Round 2:

Round 3:

+
EMOM for 3min
100m Row + 4 Burpees over the erg
Rest 60sec
EMOM for 3min
125m Row + 4 Burpees over the erg
Rest 60sec
EMOM for 3min
150m Row + 4 Burpees over the erg
Rest 60sec
…continue adding 25m every set until failure
Like we talked earlier, this was good and challenging. I finished at 3 of 4 burpees in round 2 of the 225m row. So I guess my score would be 16 rounds + 225m + 3 burpees. I tried not to exert myself too hard at the beginning because I knew it was going to get harder as I went along. I think I can make the 250s, but it’d definitely be a really tough challenge to get through even 1 round of it. Video below:

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