January 21, 2015 – Week 10, Day 2

Dynamic Warm-ups

Snatch Grip High Pulls
89x1
111x1
133x1
155x2
155x2
155x2

Hatfield Overload Squats
150x5
200x5
240x3
290x3
330x1
380x1
440x5
495x3
570x1

Safety Squat Bar Pause Squats (2 second pauses)
365x2
365x2
365x2

Glute Ham Raises
bwx6
bwx6
bwx6

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

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

24 Minutes of Stretching

Comments: Quite a bit of snow today so road conditions were a bit hazardous. Didn’t feel the need to do as many sets or reps to warm-up for the snatch grip high pulls this time. Feeling much the same but the weight is pretty light. Continuing to power through on the hatfield squats. Only hiccup was unracking 570lbs as I thought the left side pin had come out and it caused me to hesitate briefly. Bar also dipped to the that side but still moving the weight fast. A couple sets of somewhat heavy pause squats with the ssb after that. Working on making the pauses solid. From there, I went over to Ironmill to finish up the session. Glute hams went well; I felt better as the sets progressed. Did the keg run drill again this week. Goal was to try and be quicker. I bobbled the last run with getting the “second keg” but it looks like all my runs were faster than my best from last week. Finished up with abs per usual and called it a day.