DWM Mon 1/12/15

Mon 1/12/15:
Slept 6 hours last night, took a 1 hour nap today. Body feels good, hands are healed, so hopefully they hold up in the PM session. No video in the AM, left the camera at home. I gotta do a better job of remembering it, but at least I haven’t missed anything that important.

AM ICE
I 9
C 10
E 10
Great little session here, minus the final round of the triplet.

AM
A. KB 1arm 8″ Deficit DL @4021 – 3 x 15 ea arm; rest 45sec b/t arms
These went very well. I got all the way through the 15 reps with the 60# KB with the correct rest. I think next time these pop up I’m going to move to the 70# bell. Back was fatigued and tight by the end, but I made it.
+
15 DL @ 155#
10 HPC
5 STOH
Rest 45sec
x3
Rest 5min
x2
These went pretty well until the end. My forearms finally gave out and I had some trouble holding the hook grip at the end, but I did well until then. The times & how I broke up the reps are below. If there is a – I put the bar down. If there is an & I went unbroken to the next movement. Using round 1 as an example, I did 14 DLs with mixed grip, dropped the bar and picked it up with the hook grip for 1 DL, then immediately into 10 HPCs and then immediately into 5 S2OH.
Round 1 – 0:47 (14-1&10&5)
Round 2 – 0:54 (14-1&10&5)
Round 3 – 1:14 (14-1&3-7&5) Lost the grip & had the get chalk after 3 HPCs.
Round 4 – 0:48 (14-1&10&5)
Round 5 – 1:18 (14-1&5-5&5)
Round 6 – 1:39 (7-7-1&5-3-2&5)

PM
250m Row @ 85% effort
6 UB Muscle-ups
250m Row @ 85% effort
Rest 3:30
x4
These went well, no trouble with the rowing or the muscle-ups. Split times were 2:17-2:21-2:23-2:20. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

+
200m Run
15 UB CTB
200m Run
Rest 3:30
x4
These went really well too, hands held up with the natural grips & never had any trouble with the 15 C2B PUs. Times were 2:16-2:13-2>15-2:09. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

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