January 10, 2015 – Week 8, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
235x1
235x1
235x1
235x1
235x1

Deadlifts
135x3
185x3
225x3
275x3
315x3
315x3
315x3
315x3
315x3

Head Supported Swiss Bar Rows
135x5
135x5

Farmer’s Walk (turns at 40’)
170x120’
170x120’

Dumbbell Hammer Curls
35’sx12
35’sx12

Pulldown Abs
100x8
100x8
100x8

25 Minutes of Stretching

Comments: Made sure I got plenty of sleep last night. Went lifting in the early afternoon and setup most of the equipment to cut down on time between exercises. Front squats were fine, little rusty feeling on the first working single but the weight moves fast and isn’t that hard. Moved on to deadlifting for speed triples from the floor. No block pulls this time. Even though it was light, it felt really good. Not a single rep felt off and each one felt the same and pulled with authority. Almost knocked the wind out of myself on rows when I yanked the bar up for the first single. Good that it felt so light here. I used Jenkins’ horrible farmer’s walk handles this time indoors as the parking lot is still covered in snow and ice. These handles are short, with a low pick and thin handles and very dense. Toughest thing I’ve done all week but it did exactly what I wanted. Finished up with easy curls and abs before heading over to the Y to help my sister workout.