DWM Sun 9/14/14

Sun 9/14/14:
Got a solid 8 hours of sleep on Sunday night and a 2 hour nap on Saturday afternoon after working out at North Rim. I was definitely sore in the quads after all the squat cleans on Saturday, but I could move ok after a warm up.

I 9
C 10
E 10

This was a great backyard training session. It really was the perfect way to cap a productive Sunday being able to workout with Kelly and have the dogs hanging around and just lift in the garage.

A. Hng Power Snatch – 10min to build to 1RM; rest as needed
This was fantastic. After the hard work on Saturday and sitting in the car for 3.5 hours each way to and from Chico I wasn’t expecting to hit a lift like this. I went 135-165-185-195-205-215. I missed 1 rep at 195, otherwise I might’ve had time to go for 225. Video is below:

B. 3″ Deficit Deadlift – 5 x 5; rest 3min (increase load from Sep-2)
These went pretty well. Like I said above my legs were pretty smoked from Saturday, but I went 315-345-365-385-365. The 385 was rough, but I made it work. That’s the heaviest 3″ deficit 5 rep deadlift I’ve ever done. Videos below:
315:

345:

365:

385:

365:

C. 6″ Deficit Strict HSPU – 10 x 3 UB reps; rest as needed to complete each set UB
These were really easy, no problems at all. I rested about 1 minute for each set. I probably could’ve gone sooner, but I just kept an easy pace and hammered them out. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

Set 6:

Set 7:

Set 8:

Set 9:

Set 10:

D. 15 Burpees AFAP x 6 sets; 2min (goal: match times from Sep-2)
These went really well even with just the 2 min rest. I didn’t film them because I ran out of battery, but they’re pretty damn boring anyway. Kelly timed me, so the times should be accurate. Times were 27-24-25-28-27-27 seconds.

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