DWM Wed 9/2/15

Wed 9/2/15:

AM
EMOM for 10min
Odd – 7 BBJ @ 24″
EVen – 7 Squat Clean & Jerk @ 115#
This was much more difficult than expected. I went UB the whole way and finished every round in about 25 seconds of work, but my heart rate and breathing got up there pretty good. Video is below.

+
EMOM for 10min
Odd – 5 Snatches @ 115# + 20 DU
even – 5 GHD Sit-ups + 5 STOH @ 115#
This was much easier, never really struggled, just had to clean up the movement patter on the snatch a little at the beginning, but did just fine after that. Video below.

+
Choice Cyclical – 15min @ EN1
I rode the AD for 15 minutes.

PM
A. HS Hold Practice – 5min
Still getting better, just a little at a time. Video below.

B. HS Walking Practice – 5min
Had some fun here, did some work on walking to a target and attempting a free-standing HSPU. Never got one, but got close, I bet I can do this next week. Video below.

C. Strict HSPU – 5 x 10 UB; rest to complete recovery (non-fatiguing)
Did just fine here, came down during 1 set, but just because of balance, no trouble otherwise. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

D. Strict CTB – 5 x 10 UB; rest to complete recovery (non-fatiguing)
No real trouble here, although the strict part made them harder than usual. I only missed the 10th rep on the final set. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

E. Inverted Bar Row – 5 x 12 UB; rest to complete recovery (non-fatiguing)
Same thing again. The last few reps got a little difficult, but I made it happen. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

+
Mobility – 20min
ROMWOD again. I’m liking it, it makes me focus and keeps me engaged and gets the mobility complete. I also like to add ankles and hips to each session just because I know I need them.

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