Walking – 31 minutes
Dynamic Warm-ups
13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands (+175lbs)
45x2
95x2
135x2
185x2
225x2
261x2
261x2
261x2
261x2
261x2
261x2
261x2
261x2
Yoke
440x75'
550x75'
660x75'
660x75'
Farmer's Walk (turns at 75')
166x150'
166x150'
166x150'
166x150'
Dimel Deadlifts
210x20 PR+5lbs
210x20
210x20
31 Minutes of Stretching
Comments: Ok workout, never really feel motivated on Friday workouts. Maybe it's because they're usually tough. This took some time setting up today. This may have been the most bar weight I've used for speed work. Wasn't exactly speedy but I don't care. Yoke felt good, for a post contest workout that is. Usually 400-some-lbs feels like crushing me and this time only the 660lbs sets felt like that. The first set of farmer's was very slow and felt terrible. Luckily each set felt easier, faster and smoother. Dimels went great, finished up with stretching.
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