January 29, 2015 – Week 11, Day 2

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.