December 17, 2014 – Week 5, Day 2

Dynamic Warm-ups

High Pulls
111x3
155x2
185x1
205x1
225x2
225x2
225x2

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
400x1
455x2
500x2

Safety Squat Bar Pause Squats (2 second pauses)
315x3
315x3
315x3
315x3
315x3

Glute Ham Raises
bwx6
bwx6
bwx6

H-Stone Carries (turns at 40’)
240x160’
240x160’
240x160’

Landmines
35x6/6
35x6/6
35x6/6

30 Minutes of Stretching

Comments: Start this session out at the Y. No ab soreness like the day before so that was a plus. Tried to increase warm-ups with the high pulls now that the weight is picking up. Weights bounced around a lot more than usual. These didn’t feel as crisp as I would have liked. Hatfield squats went well on warm ups and while I moved fast with the heavy doubles here, I didn’t feel like I was as sturdy as the last few times. I did notice my hamstrings more on these two doubles. Pauses with the ssb were good this session. Increasing the weight, dropping the reps and increasing the sets made the sticking point noticeable again at that midpoint. It will be interesting to see how these continue to progress. From there, I went over to Ironmill to finish the day. Glute ham raises really hit the hamstrings hard. I wanted to do some kind of front carry so I pulled out the h-stone. I was originally going to do just 80’ as I figured my hamstrings would be smashed from ghrs but once I picked it up and went, I knew I could do double that with room to spare. Finished up with some abs.