DWM Tues 7/15/14

Tues 7/15/14:
Slept a solid 8.5 hours last night, felt very rested this morning, but definitely a little sore in the quads and shoulders this morning. Nothing that was terrible after the warm up, but not 100% fresh.

I 9
C 8
E 9

The shirt I wore today got my in the right frame of mind for some solid ICE. My dad went to Oregon, so I’ve been a Ducks fan my whole life, “Win The Day”.

A. Deadlift – buld to technical 1RM; rest as needed (don’t sacrifice spine position)
This went pretty well. The last 100% good spine position lift was at 385, so I would say that’s my 1RM today. I attempted 405 twice and made the lift, but my spine position definitely wasn’t as good as my back started to give. There are a handful of videos below:
315:

365:

385:

405(1):

405(2):

B. KB Swing – 20 UB reps @ 2pood x5; rest 2min
These were good, hardest part was holding on, the forearms were definitely smoked for the last 5-7 reps on the 4th & 5th set. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

C. GHD Hip Extension – 30 reps for time x4; rest 2min
These weren’t too bad. I think I needed to tighten up my back a little on the first 2 sets and I corrected this on sets 3 & 4. My times were 0:31, 0:32, 0:31 & 0:32. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

+
6 TnG DL @ 55% of “A”
6 Burpees over the bar
150m Row @ 100% effort
Rest to full-recovery
x6
Talk about an all out sprint, these were definitely hard and took it all out of me. I would not have liked these if I didn’t get to “rest to full-recovery”. It was fun sprinting like this though and my legs can definitely feel it right now. I hit the DL at 215 lbs and my times were 0:49, 0:48, 0:49, 0:49, 0:49 & 0:48. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

Set 6:

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