DWM Wed 4/29/15

Wed 4/29/15:
Got 6.5 hours of sleep last night, which I know isn’t enough. Body was hurting pretty bad in the morning after Monday & Tuesday. Hamstrings and lower back were super sore.

AM
AD/Row – 40-60min @ Rec / EN1
My body was pretty smoked before I got on the AD, but by the end of the hour and mobility I was feeling much better.
+
Mobility – 20-30min
Not much to report here, just rode the bike for an hour. Heart rate photo below.
42915 HR

PM ICE
I 10
C 10
E 10
This was a great session, especially because I wasn’t feeling so good in the morning, but after the bike ride and then coming back in the afternoon I was feeling much better.

PM
A. Squat Snatch from low blocks (below knee) – 6 x 1.1; rest 20sec + 2min (75-80% across)
These felt really good, I was very happy with my movement, especially since I haven’t really done any snatching in like a month. No real trouble at all with the snatches here. I did 3 rounds at 185 & 3 rounds at 195. Videos below
Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

B. Snatch Pull (straps) – 3 x 3; rest 3min (heavy across)
Haven’t done very many of these. The first round was a little awkward the other two went well. I did round 1 at 225, then rounds 2 & 3 at 255. Should these be heavier? Videos below.
Set 1

Set 2

Set 3

C. Snatch Balance x3 + OHS x3 – 3 sets of the complex; rest 2min (build)
This was a little more difficult than I expected with 6 total reps. I hit these at 165, 185 & 195. Videos below.
Set 1

Set 2

Set 3

D. GH Raise – 3 x 6-8; rest 2min (no assistance)
No real trouble here, I like doing these. I can feel my hamstrings and glutes getting some serious work. Videos below.
Set 1

Set 2

Set 3

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