DWM Tues 6/10/14

Tues 6/10/14:
Woke up feeling pretty good this morning. I got to sleep in until after 7 am because today was the first day that our new coach, Anthony, worked the AM shift. This was the first weekday since the day we opened (more than 15 months ago) that I didn’t have to wake up at 5 am to coach the 6 am class. Not only is it going to be awesome to have extra time to work on growing our business, train and recover, but I also got a training partner in the process. It’s only up from here.

The wrist is still bugging me, but I got the chiro to work on it a little more and will continue to rest it and work on the forearm to relieve any extra tension I’ve got pulling on the joint

A. Banded Clean Pull – 8 x 3; rest 90sec (85% of Clean 1RM + moderate band tension, speed focus)
It’s been years since I’ve done these, but they went well. The hardest part was staying tight to absorb the pull of the band down after the explosive movement upward. These felt better and better as the sets went along. Any feedback here is welcome, I was just doing my best to explode up and keep the bar close. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

Set 6:

Set 7:

Set 8:

B. Russian KB Swing – 5 x AMRAP UB @ heaviest bell you’ve got; rest 2min
These were pretty good, my grip was the limiting factor. I got 30-32-23-23-21. I think I could’ve gotten a few more on the last set, but I felt both my hand start to rip in the palms and with all the pull-ups coming up it wasn’t worth it to push it. Video below:

C. Strict Pull-up Clusters – 5 x AMRAP. AMRAP . AMRAP; rest 30sec b/t AMRAP’s + 4min b/t sets
Man were these hard! Not much to say except give you the totals and tell you the videos are below:
Set 1(13-8-5):

Set 2(10-5-2):

Set 3(8-4-3):

Set 4(9-4-3):

Set 5(9-3-2.9):

+
200m Run
10 Jumps over box @ 24″
10 CTB Pull-ups
200m Run
Rest 90sec
x5 @ 60-70-80-90-100% effort by round
The toughest part here was slowing myself down to keep the percentages correct. I put the split times below next to the round numbers & videos:
Round 1(3:34):

Round 2(3:36) started 10 seconds late:

Round 3(3:16):

Round 4(2:36):

Round 5(2:23):

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