January 01, 2010 - DE LB

Dynamic Warm-ups

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

Yoke
430x100'
430x100'
430x100'
430x100'

Farmer's Walk (turns at 50')
126x100'
176x100'
216x100'
266x100' PR+15lbs

Dimel Deadlifts
135x20
135x20
135x20

25 Minutes of Stretching

Comments: Everything felt good today. Mike was over and did a bunch of sets on the yoke and several sets of carrying the 194lbs sandbag around 200'. Box squats were really good. Sit back, deload on box and push hips through. I felt a little wobbly on yoke on the first set. I've been trying out yoke by holding the crossbar instead of the sides. Mike said I should do the next set holding the sides instead since he felt that holding the crossbar leads to more swinging of the yoke. It felt so much easier with that switch. I'm really happy with how much better my farmer's are getting. Grip was phenomenal today. I really screwed up on the turn with 266lbs but my grip was like a wrench and I was able to recover. I actually held it for about ten seconds after the set and then put them down. I could have held on to them all day. Dimels hit the glutes hard and surprisingly the abs as well.