December 24, 2009 - DE LB

Dynamic Warm-ups

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

Yoke
430x50'
570x50'
710x50'
850x9'6" (2 drops) PR+50lbs
850x2'6"

Farmer's Walk (turns at 75')
156x150'
156x150'
156x150'
156x150'

Dimel Deadlifts
125x20
125x20
125x20

28 Minutes of Stretching

Comments: Got an early Christmas present with getting out of work early. Tomorrow is supposed to be rain and sleet so I did my Friday workout today instead. Box squats were okay. I knew yoke was going to be a bear since my back is still very sore. I felt off balance with 710lbs for some reason. 850lbs was just too much today. I wanted to try it again from a lower pin setting because it kept scraping when I tried to step. Of course that involved lifting up the yoke several times to get the pins and screws adjusted. Rough. Farmer's were pretty good for the first two with the turn. Noticeably slower on the return trip. I realized about half way through these sets that I didn't have 2.5lbs on each side so I was using less weight than I had planned on. Tried out different deadlift stance for the dimel deadlifts. Certainly easier to get the hips through but I'll have to see how it works with rack pulls on Monday.