DWM Wed 3/11/15

Wed 3/11/15:
Woke up feeling good today. If there was something wrong with my stomach yesterday, it didn’t come up today. I slept 7 hours last night and took about a 45 minute nap. I should get close to 9 hours tonight hopefully. I really pushed hard on the burpees today, so there was a lot of falling. The wrist held up, which is good news.

I 10
C 10
E 10
I think I was a little frustrated with yesterdays session and I really put the hammer down today for a great session.

A. HB Back Squat – 3,3,3; rest 3min (build quickly, keep volume low here)
I definitely built quickly like you asked. I haven’t squatted this heavy in quite some time. It felt good to know I still have it, but it wasn’t easy. I went 45, 135, 225, 315, 345, 355. I counted the 3 heaviest. I didn’t realize this until right now as I logged this into Beyond the Whiteboard, but this is a 3RM PR and I believe I had more in the tank. That’s pretty damn awesome! Videos are below



5 Rounds for time
5 Squat Clean @ 135#
5 BF Burpees
This was much tougher than expected on the quads. They were on fire after the first round and I had to go to single on the squat cleans. I tried to push the pace and never let the bar sit and hang out once it settled, just pick it right back up. I got through the burpees pretty damn quick, which I was happy with my pace. My time was 3:48. Video below

Rest to full recovery
5 Rounds for time
5 Thrusters @ 105#
5 BF Burpees
This one was easier than the squat cleans, but still difficult on the quads & lungs. I went unbroken, which I thought I should definitely be capable of and I pushed the pace well. My time here was 2:35. Video below.

Row – 20min @ Z1
Simple and boring, but I sweat pretty well and I know I’ll be glad I did this tomorrow because my legs will feel much better since I did.

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