DWM Wed 6/24/15

Wed 6/24/15:
Felt pretty good in the morning, much better than I expected after being pretty sore on Tuesday afternoon/evening. I slept only 6 hours this night because I was doing work until 11 pm on Tuesday night. I felt good in the morning though.

AM
AD/Row – 30min @ EN2 (140-160)
No struggle here, I went 5 min AD, 5 min Row for 3 rounds. Heart rate photo below.
62415 HR
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Mobility – 20-30min
Worked on my hips, my left shoulder that has been bugging me (it’s much better now) and quads.

PM
CS Activation
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A. Snatch Pull x1 + Squat Snatch x1 – in 5-6 sets build to tough complex; rest as needed
These were pretty good considering my shoulder has been hurting and I haven’t snatched much. I didn’t have any real pain today in the shoulder. I went 165-185-205-215(miss)-215. I didn’t want to push it too much since I missed the first 215 and I hurt my shoulder at 225 last time, so I think this was a good place to stop today. Videos below.
165

185

205

215 (miss)

215

B. Snatch DL – 3,3,3; rest 3min (heavy across, use straps, maintian positioning)
I went with 315 on these the whole way, they were good and I just tried to focus on positioning like you asked. Videos below
Set 1

Set 2

Set 3

C. Partner Floor GH Raise – 4 x 5-6; rest as needed
Did these on the GHD again, just tried to be explosive on the concentric and controlled on the eccentric. Videos below.
Set 1

Set 2

Set 3

Set 4

D. Bent Hollow Hold – 5 x 60sec; rest 60sec
It amazed me how hard these were. The first 60 seconds was kind of shitty because I was trying to get a feel for it, but it was still hard and the other 4 rounds were really good. Video below.

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CS Rec / Plyo

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