November 11, 2009 - DE LB

Walking – 30 minutes

Dynamic Warm-ups

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

Yoke
410x75'
530x75'
650x75'
770x75' PR+20lbs

Farmer's Walk (turns at 50')
141x100'
181x100'
216x100'
216x100'

Barbell Sit-ups
95x15 PR+10lbs
95x15
95x15

24 Minutes of Stretching

Comments: Good workout today but it was a long one. Box squats had good speed but it felt heavy due to the tough workout on Monday. I have to use the backroom now for yoke and farmers due to the yoke taking up main part of the Annex when I use it. Only change is that I can't go any farther than 75' so for my light 100' days, I'll need to make turns at 50'. I felt slow with 410lbs but the video suggests otherwise. In fact, all of my sets felt slow. 650lbs was tough so I knew that 770lbs was going to be incredibly tough. Some how I found a way to get it going and got 75' with no drops. Man was I tired after that. Farmer's were tough after that, especially with the turns. I loathe turns but they are good for me. Finished off with abs.