December 04, 2009 - DE LB

Walking – 31 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands
45x2
95x2
145x2
175x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

Chain Yoke (turns at 50')
365x100'
365x100'
365x100'
365x100'

Farmer's Walk (turns at 50')
131x100'
171x100'
211x100'
251x100' PR+35lbs

Barbell Lunges
155x10/10
155x10/10
155x10/10

32 Minutes of Stretching

Comments: Started out lackluster but became a good workout. Wasn't feeling the squats today until the last three or so sets. Chain yoke was easy, doing turns with it was interesting. However, it's pain moving all the stuff out of the way and it does disrupt other lifters' workouts. The soon I can do this workout at home, the better. Pleased with how the picks felt (even if the weight is relatively light). Turns are really tough on my grip and I don't have room to make a wider turn at the Y. Really happy to get 251lbs the full 100' with a turn. I was shocked by how much lunges kicked my butt. I mean immediate onset muscle soreness during the first set. I know I haven't done lunges in at least two years but I do know they never hit my glutes like that before. I'll be sore tomorrow. The weather isn't looking so good for tomorrow, I hope event training isn't canceled.