DWM Wed 4/15/15

Wed 4/15/15:

AM
Row – 15min @ EN1 (120-140)
Airdyne – 15min @ EN1
Row – 10min @ EN1
AD – 10min @ EN1

Heart Rate Photo
41515 HR
+
Mobility – 30min
This was boring so I didn’t shoot any video. It went fine though, I found that it was much more difficult to keep my heartrate below 140 on the rower than on the airdyne. I was rowing in the 2:15 range and I was in the 130s.

PM
A. Front Squat @3030 tempo – 5 x 5; rest 2:30min (build to tough 5 within tempo, barefoot)
I forgot to go barefoot here, will make sure to do so next time. I did the first set at 185, then 205, 215, 205 & 205. I came back down because I was worried about keeping the tempo. No real trouble, just difficult with the tempo. Videos below.
Set 1
For some reason the camera died even though this was the first set. No video.
Set 2

Set 3

Set 4

Set 5

B. Clean Grip Deadlift @31×1 – 5 x 5; rest 2:30min (build to tough 5 within tempo, barefoot)
Forgot the barefoot here too, I won’t next time. The most difficult part here was the grip & tempo. I hit these at 245-275-295-315-315.
Set 1

Set 2

Set 3

Set 4

Set 5

C. KB 2arm Front Rack RLE Split Squat @31×1 tempo – 3 x 10-12; rest 60s b/t legs (mod-heavy across)
Lower back and glutes were smoked, I was expecting to be super sore the next day, and I was. I did these with 35# KBs. Videos below.
Set 1

Remaining Sets

D. Good Morning – 3 x 10-12; rest 2min (mod-heavy across)
Haven’t done this in a little bit. Didn’t really know what mod-heavy was for 12 reps, so I went 115, 135 & 135. Videos are below.
Set 1

Set 2

Set 3

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