January 14, 2015 – Week 9, Day 2

Dynamic Warm-ups

Snatch Grip High Pulls
89x2
89x2
111x2
111x2
133x2
133x2
155x2
155x2
155x2

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
380x1
430x5
485x3
555x1

Safety Squat Bar Pause Squats (2 second pauses)
355x2
355x2
355x2

Glute Ham Raises
bwx6
bwx6
bwx6

Keg Carries
240x40’/40’
240x40’/40’
240x40’/40’

Landmines
45x6/6
45x6/6
45x6/6

27 Minutes of Stretching

Comments: Started off the workout with snatch grip high pulls. It has been a long time since I’ve done any snatch based Olympic style lift so I made sure that I did a lot of sets leading to my working weight to get form down. Felt nice and easy if a bit weird on the shoulders. Hatfield squats went well; none of the instability I felt last time I came back from a deload week. All reps were fast and I feel the set of five was tougher than the single. Maybe because the bar was on my back longer. Reps and sets dropped on pause squats. Sticking point makes these feel slow but I don’t feel like the weight is crushing me in the hole, even with the increase in weight. From there, I went over to Ironmill to finish the day. Glute ham raises were much tougher this time around as the pad for the knees was fixed (it had been on backwards). Hard work for the posterior chain but that is okay. After that, I went with sprints using the heaviest keg available. I was working my best to be fast, sprinting halfway down and back between the keg carries to simulate going back for a second keg. Apparently, I got faster by about 2 seconds each run. Finished up with abs per usual and called it a day.