December 7, 2014 – Week 3, Day 4

Dynamic Warm-ups

Front Squats
45x10
135x5
185x3
235x1
285x1
285x1
285x1
285x1
285x1
285x1

3” Block Pulls
225x5
315x3
405x1
475x1
Added Straps
530x1
530x1
530x1
530x1
530x1
530x1

Snatch Grip Deadlifts (straps)
275x1
365x1
455x3
455x3
455x3

Head Supported Swiss Bar Rows
135x3
200x5
200x5
200x5
200x5
200x5

Yoke/Farmer’s Walk Medleys
650xpick/240xpick
650x60’/240x60’
650x60’/240x60’
650x60’/240x60’

Gironda Perfect Curls
90x8
90x8
90x8
90x8

Pulldown Abs
120x8
120x8
120x8

31 Minutes of Stretching

Comments: I took an extra day of rest this week as it was raining all day and I wouldn’t have been able to get in events stuff and it wouldn’t have hurt so I’m going into a deload week. Not much to say on the front squats other than it is speed work. Block pulls went much better this time. I didn’t feel like I was in trouble on the first single like the past two weeks haha. While not easy by any means, I didn’t feel crushed and beaten by the end of it. Light singles to get ready for snatch grips seem to be doing the trick. It feels easier each time I do them, even with increasing weight each week. On to rows from there. Attempted to pull the swiss bar to my gut but even that appears to be a journey too far. I pulled as high as I could and moved on.  Took a mid-workout weight gain shake before setting up the medley work. I’m feeling better at this each time, even with the increased weights. The weights are still light but I’m now within 80% of the Chicago Pro/Am weights (if I decide to do it). I accidentally did 4x8 instead of 4x6 on the curls. I think the day of rest helped as this was the easiest these have been. I put a different attachment on the pulldown machine for abs that made it quite a bit tougher. Cooled down with putting equipment away, stretched and ate a recovery burrito.