DWM Mon 6/29/15

Mon 6/29/15:
A little tired to start this morning. This was my birthday so we celebrated over the weekend. I felt ok, but just kinda tired and sore from Saturday’s training.

Choice Cyclical – 75min @ EN1/EN2
*mix & match modalities as you choose
I went with AD, rowing & running here. I did 10 AD, 10 Row, 15 Run, 10 AD, 10 Row, 5 AD, 5 Row, 5 AD, 5 Row. This was super boring, but I got the work done. HR photo below.
62915 HR
Mobility – 15-20min

A. HB Back Squat – build to tough single; rest as needed
Nothing great, but nothing bad here. I worked up to my previous 1RM and with the soreness from Saturday, I’ll take it.




B. Banded 2″” Defiict Clean Grip Deadlift – 5 x 2; rest as needed
Hardest part here was holding onto the bar. I went 365-365-385-385-385. Videos below.





C. 4″” Deficit Wtd. Vest Strict HSPU – 8 x 3-4; rest as needed to complete sets UB
No real trouble here, I got all 4 reps on all 8 sets. Videos below.
Set 1

Sets 2-8

D. Wtd. Vest Strict Muscle-up – 6 x 2.2.2; rest 30sec + as needed
*treat these the same as last week
My hands were still pretty fucked up from last week so I decided to not use the weighted vest and go for non-false grip. This kind of worked, but not great, I still had to hold the rings pretty deep in my hand and I ended up ripping even more skin off the heels of my hands. I never missed any reps though, so that’s good I guess. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

E. GHD Sit-up – 5 reps every 30sec for 8 sets
Nothing to difficult here, just did the work. Video below.

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