DWM Tues7/8/14

Tues 7/8/14:
Slept a solid 8 hours last night. Felt good in the morning. Body feels good, nothing to report.

I: 9
C: 7
E: 9

A. 3″ Deficit Deadlift – 3 TnG reps on the min for 10min @ 275-315# (perfect hip/spine mechanics)
These were good, I was pumped up and very focused on the ICE. I did 2 sets at 275, 2 sets at 295 & 6 sets at 315. It started to get a little heavy, but never terrible. Video below:

B. GHD Hip Extension – 30 reps for time x3; rest 2min
These were good and I could really feel my hamstrings and glutes after each set. My times were 0:34, 0:33 & 0:30. Videos below:
Set 1:

Set 2:

Set 3:

+
7 Quick HNG Power Cleans @ 155#
7 Burpees AFAP
50m Sprint @ 95-100%
Rest to full-recovery
x5
I liked these a lot, all our quick efforts are starting to get better. The toughest thing for me was getting a good and comfortable hook grip quickly so that I could rip out those HPCs. I forgot to start the camera for round 4, so there’s no video there. My times were 0:31, 0:35, 0:35, 0:35, & 0:35. I lost a little focus here between sets while we were resting to full recovery, but refocused quickly when it was time to go again. Videos below:
Set 1:

Set 2:

Set 3:

Set 4(no video)
Set 5:

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