DWM Wed 11/4/15

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Wed 11/4/15:

AM
Rest / Optional Swim Session (if you cannot fit in on Thursday) / Optional Long Easy Run
***base this on SIT app and subjective feel
No swim this day, was feeling pretty tired and took a 2.5 hour nap. Felt awesome after.

PM
Squat Snatch Speed Ladder:
5 reps @ 185 / 3 reps @ 205 / 1 rep @ 215#
Rest 3-5min (as needed)
x3 sets
These were hard, but I like the test. Didn’t have space for 3 barbells so I had to load 1 barbell each time to go up. I never missed and my times got faster, which is encouraging. Times & videos below.
2:02 no misses

1:51 no misses

1:48 no misses

+
A. HB Back Squat – 5,5,3,3; rest 3min (5’s moderate, 3’s build)
Just did the work here, nothing crazy. Weights were 225-275-315-335. Videos below
225

275

315

335

B. Front Rack Walking Lunge – 3 x 20 UB setps @ 155-165#; rest as needed b/t
Did all of these at 155, was gonna go up to 165 for rounds 2 & 3, but my glutes were cramping after the first one, so I just stayed at 155. Videos below.
Round 1

Round 2

Round 3

C. DB Strict Hanging Knee Raises – accumulate 50 reps @ 15#
Did these in sets of 10 videos below.
Round 1

Round 2

Round 3

Round 4

Round 5

D. Stir The Pots – 3 x 12 ea direction; rest as needed
Never done these before, had to use a wall ball, we don’t have any exercise balls at the gym. These were kinda hard. Videos below.
Left 1

Right 1

Left 2

Right 2

Left 3

Right 3

+
ROMwod – 20min
Completed.

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