DWM Wed 4/22/15

Wed 4/22/15:
Slept 7 hours last night and felt good this morning. I’ve been getting some really good sleep since we got back to the heavy training. Body felt really good this morning, no real soreness or fatigue.

AM
AD/Row – 40-60min @ Rec / EN1
+
Mobility – 20-30min
As I’m sure you know I didn’t have much to report here. I did find that when I didn’t pay attention to the HR monitor, meaning didn’t look at the HR for a handful of minutes I tended to ride faster and get closer to 140, but when I was watching it I could keep it closer to 120-130. Just a note.

For mobility I worked my piriformis, traps & shoulders with a lacrosse ball. Then did some pigeon pose, couch stretch and some banded work for my shoulders. I was feeling good after almost 40 minutes of mobility.

PM ICE
I 9
C 9
E 9

Good lifting session here. Somehow I got mixed up again, but in the good direction this time, I did 6 sets of 6 reps for both the Front Squats & the Deadlifts. I hit the front squats at 205 lbs and never missed, but it was pretty damn difficult. I hit the DLs at 295 and used straps so that I could focus on my movement, this went much better this time.

PM
A. Front Squat @3030 tempo – 5 x 6; rest 2:30min (heavy across, barefoot)
Did 6×6 at 205 lbs. Videos below:
Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

B. Clean Grip Deadlift @31×1 – 5 x 6; rest 2:30min (heavy across, barefoot)
Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

C. KB 2arm Front Rack RLE Split Squat @31×1 tempo – 4 x 10-12; rest 60s b/t legs (mod-heavy across)
This went well, I used the 35 lb KBs again like last week because they were still difficult. I’ll try the 44s next time we do this. Video below.

D. Good Morning – 4 x 10-12; rest 2min (mod-heavy across)
I tried to take your cue to not overextend at the top of the GMs. I might have on a few, but I think I did a better job this time. These were difficult as usual, but I know they’re strengthening my glutes, hamstrings & lower back so I guess I’ve gotta do them even though I don’t like them. I used 135 for all 4 sets. Videos below.
Round 1

Round 2

Round 3

Round 4

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