February 4, 2015 – Week 12, Day 2

Dynamic Warm-ups

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

Hatfield Overload Squats
135x5
185x5
225x3
275x3
315x3
365x3
365x3

Safety Squat Bar Pause Squats (2 second pauses)
225x2
225x2
225x2

Glute Ham Raises
bwx3
bwx3
bwx3

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

30 Minutes of Stretching

Comments: Not quite as achy as yesterday but still feeling it in my hips, knees and lower back. I increased number of reps to warm-up on snatch grip high pulls to what I did three weeks prior and this was the best and easiest these have felt. Took my time with hatfield squats and these were easy as well. I was mostly assessing how my left knee and my hips were doing. Pause squats were super easy, could have sat there in the hole all day. I went over to Ironmill to finish up. Accidentally did an extra set of glute hams. I’m still fine tuning the setup and I think I found the best one yet because my hamstrings were on fire. After that, I did last week’s work for landmines by mistake instead of the deload plan but it was easy so no harm no foul. Good bit of stretching after that.