DWM Tues 5/26/15

Tues 5/26/15:
I didn’t do anything on Monday. We had a charity event early in the morning and a BBQ in the afternoon and since it was a de-load week I just decided to take the day off and do all the work on Tuesday morning.

May-25
AM
AD/Row – 30min @ Recovery/EN1 Pace (100-140 BPM)
Mobility – 30min
Nothing to report here. HR Photo below.
52515 HR

PM
A. HB Back Squat – 3,2,1; rest 3min (build, not above 90%)
These were nice and easy. I went 275, 305, 325 and didn’t have any trouble. Videos below.
275

305

325

B. Clean Grip DL – 3,2,2; rest 3min (build, not above 90%)
Not much difficulty here either, I went 325, 365 & 385. Videos below
325

365

385

C. Wtd. GHD Hip Extension – 3 x 8-10; rest 2min (decrease load by 10%)
Kept these under control and used a 25 lb plate the whole time. Videos below.
Set 1

Set 2

Set 3

May-26
AM
A. Freestanding HS Hold Practice – 10-15min (start w/ wall-facing HS holds attempting to remove feet from wall….progress into full FrHS hold)
Handstands were pretty good again today. Glad that I didn’t lose what progress I made last week. I am now much more confident, I’m curious to see what my max distance is now and also how much I can get in a specific period of time walking. They definitely still need work, but continued progress is encouraging. Video is below.

B. Face-down Chinese Plank – 4 x AMSAP; rest 90sec
Kind of funky as usual, but they work. Times were 42-45-48-47 seconds. Videos below.
Set 1

Set 2

Set 3

Set 4

C. Face-up Chinese Plank – 4 x AMSAP; rest 90sec
First time doing these, I was surprised at how difficult they were even face up. Times were 42-45-48-47 seconds. Videos below.
Set 1

Set 2

Set 3

Set 4

+
Run – 4 x 400m @ 1mi pace; rest = work
*target HR is 170-180 BPM (Threshold)
The running went well and I felt good. I was coming in around the 1:20 mark the whole time without much struggle.
+
AD – 20min @ Rec pace (100-120)
Nothing to report here.

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