DWM Wed 4/9/14

Wed 4/9/14:
Sleep was good last night. I enjoyed the extra hour or so of sleep that I didn’t get the last 2 nights.

A. Front Squat – 4 x 5; rest 2min
These were really good. I felt strong and was thinking about going for more at the end. I hadn’t done a heavy set of 5 in quite awhile, so I wasn’t exactly sure where I should start, but it ended up being pretty good.
205:

225:

245:

265:

B. Zercher Squat – 3 x 5-6; rest 2min
This is only the second time I’ve ever done Zercher squats. They tend to crush by bicep tendons and the toughest part about them for me is holding onto the bar. I thought the squatting was pretty easy, but my arms were crushed at the end of each set.
165:

185:

205:

C. RDL @3111 – 4 x 506; rest 2min
The hardest part here was also holding onto the bar, but mainly because my hands were crushed. I tried to keep my back in a good position by activating my lats and this seemed to help me, it took me until 315 to really focus on this and I didn’t really implement it until the last couple reps of both sets. Besides grip, these weren’t too terrible, my legs felt strong.
275:

295:

315:

315:

+
10min AMRAP
3 Heavy Power Clean @ 205 lbs
30m Sled Drag (heavy-grinding) – We used our pocket sleds I think they weigh 20 or 30 lbs and they were loaded with 70 lbs.
This one was interesting. The power cleans were pretty heavy at 205 and on super uneven ground (I need to find a better place to do sled drags so I can have a normal place for a barbell). As the rounds went along I felt the power cleans getting cleaner in terms of movement even though they were getting harder. The pocket sleds we have only hold a 45 & a 25 each, so they can’t be too heavy (thats why we were running), but I’ll see if I can find a way to load them with more by getting a pin to extend them higher for more weight).
Completed: 9 Rounds
Video: This one is still on my GoPro, I’ll load it up in later and get the link on here.

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