DWM Tues 11/18/14

Tues 11/18/14:
Slept just over 8 hours on Monday night. Felt pretty good in the morning.

I 8
C 10
E 10

A little hard to have insane intensity during this session just based on the work, but the intensity was definitely there on the KB swings & strict HSPUs.

A. Clean & Jerk – 15min tech work (not above 73%)
Spent this time to work on some TnG at the shoulder reps. I hit a bunch of reps at 185 mostly. Below are a couple videos. The last 2 reps of the 3rd video are the best reps I did. The cue for me is to bring my hips forward sooner. This allows me to keep the bar closer & have a shorter second pull, which makes the catch & jerk a lot easier.
Video 1:

Video 2:

Video 3:

+
4 Rounds
10min Run (odd) / Row (even) @ Z1 (sub row if concerned for LB)
20 KB Swings @ 2pood
20 Strict HSPU
20 GHD Back Extensions
15 GHD Sit-ups
*record split time for 20 swings + 20 HSPU each round
**target is to beat 20/20 time from last week
Major improvement on last week. My times were 1:34, 1:31, 1:29 & 1:40 this time. Last weeks times were 1:44, 2:11, 2:07 & 2;13. The key to the improvement was doing a faster negative, basically just letting myself drop, on the HSPUs so I wasn’t wasting as much energy while dropping. I did the first 3 rounds 10-5-5 & the 4th round 10-5-3-2. Videos are below:
Round 1:

Round 2:

Round 3:

Round 4:

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