DWM Sat 7/5/14

Sat 7/5/14:
Felt pretty good in the morning, got close to 10 hours of sleep last night, so that helped. No real fatigue or soreness from the AMRAPs on Friday.

A. Squat Clean + Push Jerk – with a 5min running clock…3 attempts to establish a 1RM (warm-up throughly before this, devise a way to put presure on yourself…betting, etc)
This went well, but could’ve been better. I decided I was going to go 245-265-285. I made the 245 pretty easily, which was good, I’m glad this is a weight I’m comfortable making every time now. The 265 was surprisingly easy too and that was a 20# Push Jerk PR. I pulled 285 extremely well, watching in slow motion I might’ve been able to power clean it. I pulled myself under it, but just couldn’t get out of the hole. The pull was encouraging and I think I can make this, just gotta keep working on that front squat. Videos below:
245:

265:

285:

B. Banded HB Back Squat – 7 x 3; rest 90sec (moderate bar load + heavy band tension, speed out of hole is focus)
We used a heavy black band and a green, which is the next heaviest. These went well, I probably could’ve gone heavier, but you said moderate bar load, so I stayed at 255. Videos below:
225(set 1):

225(set 2):

255(set 3):

255(set 4):

255(set 5):

255(set 6):

255(set 7):

+
250m Row
5 Hang Clean & Jerk @ 155#
7 Box Jump Overs @ 24″ (like regionals)
9 Burpees
200m Row
Rest 8min
x3
These were interesting. You said go 100% so on the first 2 rounds I went as hard as I could on every movement. My times were 3:09 & 3:11, mainly because the hang clean & jerks ate me up. On round 3 I decided that I was going to game it a little and I rowed at a slower pace. This allowed me to go unbroken on the C&Js and push the pace the rest of the way. I actually went the fastest on the final round with a time of 3:00. That rower really takes it out of me when I push hard on it. Do you want me to keep pushing as hard as I can when the workout starts with the rower just to get used to what it feels like to have to do work after, or would you rather me row at like 85-90% and be able to go faster later? Videos below:
Round 1:

Round 2:

Round 3:

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