June 18, 2010 - DE LB

Walking – 30 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands (+175lbs)
45x2
95x2
135x2
185x2
235x2
285x2
285x2
285x2
285x2
285x2
285x2
285x2
285x2

Yoke
455x75'
570x75'
685x75'
685x75'

Farmer's Walk (turns at 75')
166x150'
166x150'
166x150'
166x150'

Dimel Deadlifts
230x20 PR+5lbs
230x20
230x20

34 Minutes of Stretching

Comments: Ok workout, another unmotivated Friday workout. At least at the start that is. Maybe it's because they're usually tough. This is the most bar weight I have used for "speed work" and it went better than expected. Yoke didn't feel too bad the first two sets but boy did I feel like I had added a small car on the first set with 685lbs. It was slow and wobbly as hell. My second run with it was much much better, with only a slight hiccup when I almost dropped with getting my foot in a small pot hole (the roads are terrible here). Even though farmer's were really light, I used chalk since I was so sweaty. The first set of farmer's felt slow but each set felt better and better. Same thing with the dimels. Finished up with stretching.