DWM Fri 5/9/14

Fri 5/9/14:
Woke up feeling good after the rest day. My recovery has been getting better over the last 2 weeks. I’m not sure what to attribute it to, but I feel like I’m putting in some solid work that would have crushed me in the past, but I’m starting to adapt and recover better.

A. Split Jerk – 5 singles; rest 2:30 (75-80%)
I completed these all at 225, which is just over 80% of my 1RM. They were all pretty easy. I tried to do all of them with a wide grip, out by the rings, and they actually felt better out there than when I do them with a narrow grip. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

B. 3″” Deficit Deadlift – 5 x 5 TnG reps; rest 3min (tough)
I hit these at 315, 345, 345, 365 & 365. They weren’t horrible, but were definitely tough. I lost the grip after rep 4 of the last set at 365, so I did 4 TnG and 1 single. Video below:

345 Set 1:

345 Set 2:

365 Set 1:

365 Set 2:

C1. Push Press – 3 x AMRAP UB @ 115#; rest 60sec
C2. GHD Hip Extension – 3 x AMRAP UB @ 25#; rest 3min
This little combo was pretty awesome. The push press felt really good, I did 22, 23 & 22. The hip extensions absolutely crushed my hamstrings, but it was just a fight to see how long I could do them. I did 25, 26 & 27. Videos below:
Set 1:

Set 2:

Set 3:

D. DB 2arm Split Jerk Stance Neutral Grip Press – 3 x 6-8; rest 2min
These were kinda awkward, but I did better pressing in this stance than when I’m sitting. Was I low enough? I did 8 reps the first 2 rounds and 6 reps in round 3. Videos below:
Set 1:

Set 2:

Set 3:

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