January 17, 2015 – Week 9, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x1
315x1
315x1
315x1
315x1

3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Added Straps
545x1
545x3
545x2

Deadlifts (straps)
440x3
440x3
440x3

Meadow Rows
+90x2/2
+135x1/1
+160x5/5
+160x5/5
+160x5/5

Farmer’s Walk (turns at 75’)
200xpick
200x150’ in 25.56 seconds
200x150’ in 25.49 seconds
200x150’ in 26.14 seconds

Dumbbell Hammer Curls w/ Fat Gripz Extreme
50’sx8
50’sx8
50’sx8
50’sx8

Kneeling Pulldown Abs
110x10
110x10
110x10

32 Minutes of Stretching

Comments: Caught up on some sleep last night so I felt rested going into this workout. Lower back a tad achy from this week of workouts but still going strong. Finally graduated to three plates for the front squat speed work. Really no different than how it has felt with 300lbs so that has got to be good right? Block pulls followed the typical warm up that appears to work best for pulls (for me at least). Working weight of 545lbs was to be a single, then a triple and then a double. Weight felt heavy but the triple felt the easiest of the sets. Gun to head on that set I could get another two. Not as confident I could repeat that on the third set. I must continue to fine tune my form and setup to get the best pull I can. Then pulls from the floor for speed. Dropped some sets and increased the weight. Not quite the crispness of two weeks prior but ok. Took a break from swiss rows and did Meadow rows. I’ve done these before but for like sets of 12. Once I got the form down again, the weight was moving quite well. Enough ice had melted so I did farmer’s walk outside. Elected to go lighter and for longer distance with a turn. Turns suck big time. Definitely something to practice. Put on fat gripz extremes on the dumbbells for hammer curls; adds another dimension of suck to them. I fatigue much faster having to squeeze the 3” handles. Finished up with easy ab work and a ton of stretching.