DWM Wed 1/7/15

Wed 1/7/15:
Slept only 6 hours last night, but took a 2 hour nap, so that helped. My calves were insanely sore from running on Monday & then box jumps on Tuesday. I also have a huge rip in the middle of each of my palms from the muscle-ups & chest to bar pull-ups on Monday.

AM ICE
I 8
C 9
E 9
Good session, really happy I was able to push through the rips in my hands to get the work done.

400m Run @ 85% effort
5 Squat Cleans @ 215#
Rest 1:45min
x4
These went well, glad to be able to grab the bar. The runs were a struggle because of my calves being destroyed, but I did my best. Times were 2:15-2:10-2:20-2:15. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

+
400m Run @ 85% effort
5 Squat Snatches @ 165#
Rest 1:45min
x4
Same as above. Ran into some trouble on the last round, probably a laps in concentration. I missed twice on the final set, but then got my head right and finished it off. Times were 2:22-2:18-2:19-2:52. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

PM ICE
I 9
C 9
E 9
This was another good session. I wasn’t sure I really wanted to do it because I felt kind of beaten down after the last couple days, calves just getting worse after the morning runs, but I made it work and got some good rounds in.

PM
For time:
20 UB Thrusters @ 95#
500m Row @ max effort
Rest 6min
x2
Rest 12min
x2
I was surprised at how hard the thrusters got in rounds 3 and 4, but my quads were pretty sufficiently smoked. I tried to push the pace as best as possible in the row, I found that my legs & hips were on fire and when I tried to push harder I started to suck wind pretty good, so I reverted back to getting the most out of each pull and taking a second to breathe between each pull. I kept the rower sub-1:45 on almost every pull, which I thought was pretty damn good after the morning session and the UB thrusters. Times were 2:22-2:31-2:30-2:33. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

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