DWM Wed 6/17/15

Wed 6/17/15:
Only slept 6 hours this night, had to take Kelly to the airport to fly to Portland for work before I went to the gym to work, so we woke up at 4:45. Felt ok in the morning for the AD & row, but it ended up being a long day.

AM
AD/Row – 30min @ EN2 (140-160)
HR Photo below.
61715 HR
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Mobility – 20-30min
Did some solid work on my hips, psoas & shoulder. My left shoulder is still bugging me, I honestly think that it’s my chest making it worse because every time I smash my pec with the supernova it feels better and has much better ROM overhead, but the fix it temporary.

PM
CS Activation
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A. Squat Snatch – 8-10 singles @ 70-75% by feel; rest as needed
I worked the pec again like above and it helped, but the biggest problem here was ROM & pain in the shoulder, not legs. I hit up 5 reps at 175 & 5 reps at 185. Videos are below.
Rep 1

Rep 2

Rep 3

Rep 4

Rep 5

Rep 6

Rep 7

Rep 8

Rep 9

Rep 10

B. 2-Pause Halting Snatch DL – 5 x 1; rest 3min (match load from Jun-10)
No trouble here, I went with 305 again, they were difficult, but not impossible. Videos below.
Rep 1

Rep 2

Rep 3

Rep 4

Rep 5

C. Partner Floor GH Raise – 3 x 5-6; rest as needed
I hit these up on the GHD, I didn’t have a partner, but I kept them slow and controlled. Is there a reason to do them on the floor vs. GHD? Just making sure I’m fucking up here. Videos below.
Set 1

Set 2

Set 3

D. Chinese Plank (face-down) – 4 x 20sec; rest 40sec
*create as much compression as possible
These were awesome, just like last week with max compression. Strengthening my core has been good and the more and more that we do work like this the more I enjoy it. I think it’ll pay off on the handstand walks as well as all the heavy squats and deadlifts. Video is below.

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CS Rec / Plyo

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