DWM Wed 11/19/14

Wed 11/19/14:
Got only 6 hours sleep on Tues night and I felt a little worn out in the morning. Got it together for the workout though.

I 10
C 9
E 10

Had a great training session. I might’ve gone a little too hard, or I just didn’t recover well enough on the 2nd round of the last piece.

A. Squat Snatch – 6 singles @ 185-205#
These went well and the best reps actually came at 205, which was encouraging. It’s nice that 205 no longer presents any challenge for me, and when my PR was 225 for a long time I would miss 205 on a regular basis. I did 2 reps at each weight 185, 195 & 205. Videos below:
Rep 1:

Rep 2:

Rep 3:

Rep 4:

Rep 5:

Rep 6:

B. Squat Snatch – 3 reps on the min @ 165# for 10min
This was difficult, but I made it. I did 8 of the 10 rounds as triples. I did 2 rounds of 2 reps then 1 rep. With a lot of work like this I have noticed that I need to focus more on the 3rd pull, it helps me stay consistent and helps me not miss reps at the end. I was able to make triples in rounds 9 & 10 because I pulled myself below the bar faster during those reps. Video is below:

C. Rings False Grip Pull-ups @32×3 tempo – 5 x 5-6; rest 90sec
These suck. They crush my grip, biceps, lats & abs. I couldn’t hold a false grip after the first round (my hands have all the skin ripped off both of them on the heels of my hands from doing these last week), so I went to a regular grip and did my best. Videos are below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

D. Strict Pull-up – 60 reps for time in UB sets of 5
This sucked too after the ring pull-ups. I tried to go slower at the beginning than last week hoping that it would help me with the last 10 reps, but it didn’t seem to make a difference and my time was much slower. My time was 11:16 this week, which is pretty terrible, but I had to do A TON of resting to make sure I got all my sets of 5. Video of me mostly standing around is below:

+
For time @ 100% effort
15-12-9
Power Clean @ 115#
Burpee
*top times are 2:45-2:50 for #1, 2:50-3:00 for #2
Rest 8min
x2
These were pretty terrible too. I went unbroken on the first round and my time was 3:31. When I say terrible here, I mean it just hurt really bad. I enjoyed the workout, but damn did it hurt. The second round didn’t go well at all. I hit the 15 PCs unbroken and when I went on the ground to start my burpees I was CRUSHED. I kind of blacked out/got dizzy/didn’t really know what was going on for the remainder of the second round. My time was 4:59, but I honestly thought it was going to be closer to 8 or 9 minutes based on the way it felt. Videos are below:
Round 1:

Round 2:

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