DWM Mon 10/26/15
A. Squat Snatch – build to 85% then 5 singles @ 85%; rest as needed
This was good. I decided to go EMOM with 20# increase to get to 215. I worked up from 95. I made them all, then once I got to 215 I just went when I was ready, not on the minute. I missed the second one, but made the four after it to get 5 total good lifts. I’ve gotta remember to keep my head down and not throw my head back, it helps me stay more vertical and project the more vertical. My shoulders feel a little tight and fatigued today. Videos below.
95-215 EMOM + 5 singles
B. Snatch DL x2 + Snatch Pull x2 – 6 sets of the complex; rest 3min (use straps, heavy)
Did these at 275 without trouble except this was plenty heavy for today. Videos below
C. BB Glute Bridge – 10,10,8,8; rest 2:30 (build)
No trouble, just getting used to this movement and what I’m capable of. All sets will be above 225 next time.
12 UB Strict HSPU
12 UB CTB Pull-ups
12 UB Rings Dips
Rest 2-3min (as needed)
No major trouble here although I realized why I always fail the ring dip part of the muscle up, I suck at them. We need to do more of these. I never missed 12 UB, but the last 2 rounds were super hard and these should be easier. Times were 45-45-46-47-47. Videos below.
AD – 30sec @ 85% effort (HR not above 170 BPM)
AD – 30sec @ 50% effort
Completed. HR Photo below.
ROMwod – 20min