DWM Tues 7/1/14

Tues 7/1/14:
Slept only 6 hours last night. Got to bed late because I had to play catch up on the training blogs for you. It was my birthday on Sunday and we had that beach WOD on Saturday, so I had a busy weekend with friends, family and members. Legs were a little tight this morning from the snatching/squatting, but nothing major.

A. Deadlift – 8 x 2 TnG; rest 90sec (heaviest possible w/ perfect hip/spine mechanics)
I stayed at 365 here because I wanted to keep the hips/spine in good positions and this was fairly difficult to do that at. I have been watching the video closely and analyzing my lower back positioning and it kind of looks like I have a posterior tilted pelvis, which may be part of my problem. I have very flexible hamstrings (I can touch the floor with flat hands easily), so I know they’re not pulling it under, but I’m thinking it could be my glutes or my abs that are causing the problem. I’m going to work extra hard on the glute and abs mobility and see if I can work this out. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

Set 6:

Set 7:

Set 8:

+
20 UB KB Swings @ 2pood
20 CTB Pull-ups
20 Ring Dips
Rest to full-recovery
x3
The toughest part here was my hands/grip and the dips. I tried to use some gymnastics grip for the first 2 rounds and they kept me from ripping, but almost gave me too good of a grip on the pull-up bar so my hand couldn’t rotate during the butterfly. The dips were tough as usual, especially with a high heart rate and after my biceps were on fire from the pull-ups. My times were 1:53, 1:59 & 2:15. Videos below:
Round 1:

Round 2:

Round 3:

+
9-7-5
Power Clean @ 115#
Burpee
Rest 4min
x3
These were just absolute burners. The limiting factor was just burning legs and trying to find power to jump the bar to the shoulders in the power clean and jump the feet to the hands in the burpee. My times were 1:37, 1:48 & 1:56. Videos below:
Round 1:

Round 2:

Round 3:

Recent Posts

Leave a Comment