September 23, 2009 - DE LB

Walking – 31.5 minutes

Sandbag Carries
300x120' PR+50lbs
194x100'
194x100'

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s clinched
No Bands
45x10
Add Bands
45x2
95x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Yoke
400x60'
400x60'
400x60'
400x60'

12" Log Front Squats
140x10
140x10
140x10

Barbell Sit-ups
55x15 PR+10lbs
55x15
55x15

29 Minutes of Stretching

Comments: Good workout, took 51 minutes. I was a little worried that I would be sluggish since I felt like it right as I got in my car after work. Lifted at the Annex again. I was "pressured" by one of the staff to lift the new 300lbs sandbag so I did. Heaviest sandbag I've picked up and moved. I could've kept going but my wrists were sweaty so I had to put it down. I also wanted to find out how much my "250lbs" sandbag weighted so I carried it to the other side of the gym to weight it and then carried it back. Darn thing doesn't even weigh 200lbs. Damn you Home Depot! Box squats were good, the bands were clinched around farmer's handles and a dumbbell so the tension around 130lbs. Used some yoga mats to make my squat box the right height. First set with the yoke wasn't that good but the other sets were practically sprints. I think alternating between heavy and light on these is a good thing. Originally scheduled to do front squats but I don't like them so I did them with a 12" log instead. Holy hell is that hard. Certainly a keeper. Finished up with abs.