Dynamic Warm-ups
Snatch Grip High Pulls
89x1
89x1
111x1
111x1
133x1
133x1
155x2
155x2
155x2
Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x1
400x1
450x5
525x3
585x1
Safety Squat Bar Pause Squats (2 second pauses)
375x2
375x2
375x2
Glute Ham Raises
bwx6
bwx6
bwx6
Landmines
45x6/6
45x6/6
45x6/6
32 Minutes of Stretching
Comments:
With some stuff happening this week, I had to adjust my normal workout
days. Had to go in for a physical last night and my shoulder is still
sore from the shot. Stressful day at work and more snow didn’t help. I
increased number of sets to warm-up on snatch grip high pulls, didn’t
feel doing so few last time did me any good. The weight is light so it
is pretty speed work/warm-up anyways for the big stuff in the workout.
Lower back still feeling achy/tender but figured it wouldn’t be an issue
with hatfield work. Video suggests I got a lot more in me for these but
they felt heavy when I did them. Hell, I thought 585lbs slowed down but
doesn’t look like I noticed I had weight. Toughest session with pause
squats. Really the first time where I noticed the ssb training to pop my
head from my shoulders. Perhaps my upper back is fatigued. I messed up
on the first rep of the second set by holding my breath too long but I
feel I made up for it on the last set. From there, I went over to
Ironmill to finish up the session. Glute hams were the best they’ve felt
in a long time. The gym was very crowded for fit-boot camp thing so it
was not possible to do keg runs and with the fresh snow, it made no
sense to do any events in the parking lot. Did landmines and went home
to comfort myself on two large carnivore pizzas.
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