DWM Tues 9/16/14

Tues 9/16/14:
I slept a big 9 hours on Monday night, it was insanely good. I went to my old High School in the morning and taught a CrossFit class, which was awesome. Then headed to the gym for training around 10:30 am. I forgot my training bag at home, so I didn’t have the camera again, sorry.

I 9
C 10
E 10

This training session went great. My back was still pretty tight from the deficit deadlifts, but I was able to keep it loose enough to get the work done without any major problems.

A. HB Back Squat – 3,3,2,2; rest 3min (heavy across)
I completed these reps at 335-345-355-355. Not too bad having a blown up posterior chain from the other day. I’ve obviously squatted heavier before, but I gave it my all and this was absolutely all I had in the tank on Tuesday.
B. Squat Snatch – 3 reps on the min for 5 sets (15 reps); rest 4min x2
I did both round at 165. During the first round I was having a little trouble standing up after catching the bar in the bottom, so I thought it would be better to be safe than sorry and keep the weight the same for the second round. I missed 1 rep during each round, but came right back and still made all 3 reps in the minute and was able to stay on track for the remainder of the minutes.
+
7 Rounds
7 Snatches @ 115#
7 Box Jumps @ 24”
My back was really tight after the squat snatches, so I had to spend about 10 minutes mobilizing. The thing that I found helped the most was some couch stretch, so I’ll keep sticking with it and hopefully it won’t happen again during my next session. This WOD went well, I finished in 6:40. I think I might’ve gone out a little hot (7 unbroken snatches) and paid the price because I had to step down during round 2, 3 & 4 on the box jumps, but I was able to turn the speed back up during the last 3 rounds to finish under 7 minute or 1 minute a round.

Again, sorry for no video, I’ll be better about the camera the remainder of this week and next week.

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