Saturday, December 12, 2009

December 12, 2009 - DE LB

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s clinched
No Bands
45x10
Add Bands
45x2
95x2
145x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Chain Yoke
357x75'
487x75'
587x75'
677x75' PR+15lbs & 46'

Farmer's Walk
151x100'
191x100'
226x100'
226x100'

Unanchored Spread Eagle Situps
10x20
10x20
10x20

28 Minutes of Stretching

Comments: Spent this morning driving out to get the power rack and weight set and then setting it up with my dad when we got back. Knees were a little achy from sitting in the chair for a couple hours but eventually the speed improved on the squats. Setting up the chain yoke outside took some time, especially moving the weights out to the front from the garage. Worked up to two pounds over the Clash of the Titans contest weight. I got into a little bit of trouble with about 30' to go but I was able to correct myself and finish with no drops. That no drop rule is going to hurt quite a few people I think. Farmer's took forever since the new plates didn't fit on the one end (#@$! but luckily I have enough old weight) and I had to make several trips into my basement to get the smaller plates. Besides that, I felt really good with my speed on the last set with 226lbs. Tried to do lunges but my achy knees hit me and I was at a loss since I don't have much room in the basement. Finally went with spread eagle situps. I think next time I do this workout I'll try out sumo or conventional stance dimel deadlifts to work the hips and glutes.

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