DWM Sat 4/25/15
7 hours of sleep last night. I felt a little fatigue in the legs in the morning, but after the warm up it didn’t present a problem during the training session.
Pretty good session. It was broken up into 2 parts with an hour class in the middle because I wasn’t able to get to the gym early enough to get it all done before our 9 am class that I had to coach. Not a big deal, but there were a lot of distractions, so the concentration on B, C & D wasn’t the best. I would give it a 10 for A & the core circuit though, so that’s good.
A. Hng Squat Clean x1 + 1&1/4 FS x4 – 6 sets of the comple; rest 3min (build, maintain speed out of hole on 1&1/4 FS)
These felt really good this week, even better than last week. I hit them at 185, 205, 215, 225, 235 & 245 without any trouble. Videos below.
B. RDL @3030 tempo – 4 x 8; rest 2min (moderate load)
These were much better than last week with the straps. I did them all at 205 lbs, which proved to be pretty difficult with the tempo. Videos below.
C. KB 2arm Front Rack Bottom of Squat Hold – 5 x AMSAP; rest 90sec (this should be an “active bottom”)
These were difficult as always, and my lower back was pretty smoked after the RDLs, it was definitely the limiting factor. I think I did better on these than the week before, which is good. My times in seconds were 63, 42, 40, 36 & 40. Videos below.
D. Band Assisted GH Raise – 3 x 8-12; rest 2min
I’m glad I used the band for these, they were difficult and my hamstrings were pretty smoked by the end. I did 12 reps each time, but it wasn’t easy. Videos are below.
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)
This was better than the week before, especially the pikes and the rainbows. I did 3 rounds. Camera died somewhere during the 3rd round. Video below.