DWM Wed 1/14/15

Wed 1/14/15:
Slept about 6 hours last night, been pretty busy the last couple days with work, so I’ve been running around. Feeling a little worn down, but gonna get some good rest on Wed night and Fri night.

AM ICE
I 9
C 9
E 10
This morning session was good. The runs kinda sucked, but it was good to be able to do them with a couple friends instead of by myself. Calves still don’t feel 100% after that running, then box jumps, then running 3 days in a row last week.

400m Run @ 85% effort
5 Squat Cleans @ 215#
Rest 1:30
x4
This went well, I’m getting better and better at cycling the squat cleans at 215. Times were 2:09-2:06-2:05-2:13. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

+
400m Run @ 85% effort
5 Squat Snatches @ 165#
Rest 1:30
x4
These also went well, I missed 1 rep during round 3, so that slowed me down, but the rest was good. Times were 2:09-2″08-2:18-2:13. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

PM ICE
I 10
C 9
E 10
Great little set of 2 min AMRAPs. The hardest part was the 2nd round of thrusters in each AMRAP. I went all out here. Scores were 2 Rounds, 2 Rounds + 2 Thrusters and 2 Rounds + 3 Thrusters. Videos are below:

PM
2min AMRAP
10 Thrusters @ 95#
10 BF Burpees
Rest 8min
2min AMRAP
8 Thrusters @ 115#
10 BF Burpees
Rest 8min
2min AMRAP
6 Thrusters @ 135#
10 BF Burpees

AMRAP 1:

AMRAP 2:

AMRAP 3:

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