DWM Mon 9/22/14

Mon 9/22/14:
Had a long day yesterday after training just running around doing the last of kelly’s birthday weekend stuff and some wedding stuff, but got to bed early and got 7 hours of sleep. My back was a little tight in the morning after all the lifts yesterday, but not terrible after the warm up.

I 8
C 9
E 10

Since the work was pretty moderate it was hard to get some real serious intensity, but I turned it on when I needed to in the heavier snatches and the last 2 rounds of the row, burpee, toes-to-bar workout.

A. Squat Snatch – 5 moderate singles (165-195# by feel)
These went well, I ended up doing 6 instead of 5 because I wanted the last one at 195 to feel good and the final one was great. I did 2 at 185 and 4 at 195. Videos are below:
185:

185:

195:

195:

195:

195:

B. HB Back Squat – 3 x 3; rest 2min (not above 70%)
These were easy, as expected, nothing to report. I did all 3 sets at 255, which is 70% of 365. Video below:
Set 1:

Set 2:

Set 3:

+
4 Rounds @ 70-75-80-85% effort by round
30cals Row
20 Burpees
10 TTB
Rest 2min b/t rounds
Pretty simple here. It had been awhile since I’d done any TTB and I totally forgot how hard they are on your core. Those combined with the burpees and rowing I could definitely feel it at the end. My times were 3:14-3:08-2:57-2:51. Videos are below:
Round 1:

Round 2:

Round 3:

Round 4: