December 13, 2014 – Week 4, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
225x1
225x1
225x1
225x1

3” Block Pulls
135x5
135x5
225x3
225x3
315x1
315x1
405x1
405x1
405x1

Snatch Grip Deadlifts
135x1
225x1
315x3
315x3

Head Supported Swiss Bar Rows
110x5
110x5

Farmer’s Walk (Turns at 50’)
160x100’
160x100’

Gironda Perfect Curls
55x6
55x6

Pulldown Abs
70x8
70x8

24 Minutes of Stretching

Comments: Last day of this first deload week. I slept in to try and get some much needed sleep. Front squats were scheduled to be easy but I did a bit more warming up to make sure everything was going good. Same deal with block pulls, even though I was only going up to four plates. Not as easy as front squats and probably the tougher things for this deload week. I think a lot it is from not using any belts or rehband this week. Snatch grips flew up but can’t say it was super easy as no straps puts a bit more stress on the grip. Did some easy rows before heading outside for farmer’s walk. No yoke as I wanted to ease off the stress on my back and just did farmer’s walk around a cone. Made left turn first set and a right turn the second. Might as well practice both. Went inside to finish up with easy curls and ab work before stretching.