DWM Fri 5/1/15

DWM Fri 5/1/15

Fri 5/1/15:
I didn’t get a ton of sleep this night (5.5 hours) and I really didn’t feel like training the next morning, but I found a way. I did get a 1.5 hour nap on Friday though, so that helped for the later session. Body was feeling good though after Thursday.

I 9
C 9
E 9
Good training session, I was able to keep a steady pace and not really run into any trouble.

AD – 12min @ EN1

20min AMRAP @ EN3
20cals AD
10 BBJ @ 20″
40 Double-unders

AD – 12min @ EN1
This went pretty well. I actually had trouble getting and keeping my heart above 160 BPM while on the AD, I found myself slipping to like 157 each time because my quads didn’t have anything more to give. I guess that’s not far off, but it was below where you wanted me.
Video below

Heart Rate Photo
5115 HR

A. Split Jerk – 8 singles @ 255-275#; rest 2min
These were great and the fact that these heavier weights are getting more comfortable is very encouraging. I missed the first one I did at 275 (lost the balance while standing up, I caught it well), but I made all the other reps. I did 1 extra so below are 8 good reps.
Rep 1

Rep 2

Rep 3

Rep 4

Rep 5

Rep 6

Rep 7

Rep 8

B. Wtd. Vest Strict HSPU – 15 sets of 3 UB reps NOT for time (rest long enough that each set maintains speed)
These were good, arms were definitely fatigued after the jerks I had already done, so these weren’t super simple, but they got completed without too much trouble. Videos are below.
Sets 1-5

Sets 6-10

Sets 11-15

C. Wtd. Vest Strict CTB Pull-up @21×1 – 5,5,5,3,3; rest 2min (maintain HB position)
I knew these would be difficult and they were. The final rep of each set were the hardest and keeping the tempo was difficult too. Videos are below.
Set 1

Set 2

Set 3

Set 4

Set 5

D. Strict Muscle-up x2 + Ring Dip x6 + Rings Support hold x AMSAP – 5 sets of the complex; rest as needed
The strict MUs were hard again, but the rest was pretty easy. I forgot to turn the camera on for the first set, so it’s not below, but the others are. My ring support times were
Set 1
No Video
Set 2

Set 3

Set 4

Set 5