February 25, 2015 – Week 1, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
260x3
260x3
310x1
350x1
400x5
440x10
440x5

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
250xpick
450xpick
650xpick
650x100’ in 22.95 seconds
650x100’ in 21.77 seconds
650x100’ in 25.18 seconds

Keg Over Bar (57”)
153x2
200x1
240x5
240x5
240x5
240x5
240x5

33 Minutes of Stretching

Comments: A bit strange not doing high pulls to warm-up. I was not expecting the first set of hatfields to hit me so hard. Perhaps the log work from yesterday was still working its way through my legs. I was thankful for the less rep second set. Really starting to realize how bad my recovery from big sets are this time with the higher reps. Beat feet over Ironmill to get the rest of the workout. Glute hams felt good on the hamstrings but something was off with the pad as it was digging into my knee joint. I didn’t really try to correct it as I knew the last two things on the agenda would be time vampires as far as warming and setting up. It got dark outside really fast but I was prepared as I packed a reflective vest so I stood out and put traffic cones all over the yoke. Yoke didn’t feel too bad on my back but I wasn’t definitely not able to make my legs cooperate after the squats. Second set was the best set as far as speed and form. Definitely noticed the fatigue by the last set. Last item for the day was keg over bar. Only got myself to blame for requesting more weight and raising the bar height. This was a pain to do solo and with short rests, it was I was back in high school wrestling practice. Biggest issue was that sometimes the keg rolled over the platform and I had to expend a lot of energy bringing it back. As I said, my conditioning is not where it needs to be for a show but I see this as a start. After that, I examined my bruises, did some inversion table and stretched before eating three recovery burritos.