March 12, 2015 – Week 3, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
380x1
420x1
470x10
470x4

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
430xpick
520xpick
610xpick
700xpick
700x100’ in 21.25 seconds
700x100’ in 21.58 seconds
700x100’ in 21.36 seconds

Keg Over Bar (57”)
240x5
240x5
240x5
240x5
240x5

28 Minutes of Stretching

Comments: I know the drill at this point; warm-up quick for the squats, get to the other gym to do light glute hams, and then spend the rest of the time beating myself up with event work. Squats went well. I was a bit more deliberate this time around as my right hamstring was sore and I wanted to make sure it wasn’t going to do something crazy. Perhaps I was pitched forward a bit this time as it was tougher this week. Again, adding weight so there is that. Glute ham stuff was ok but I was being deliberate again with the hamstring. I gained more confidence as the sets went on though. Lower back was feeling it more than usual on these, perhaps from the squats. On to yoke. Got to do these outside again and with daylight’s saving in effect, I didn’t need night vision to see where I was going. Every set I believe was faster than what I did two weeks ago with less weight. I misread the distance and did 100’ again when I guess I was supposed to do only 80’ runs. Then it was keg stuff. Becoming less of a coward going into these now. I realized from the last two times that I was only really doing the warm-ups with lighter weight to stall and delay so I went right into it. I’m getting better with my conditioning and more coordinated on these. Only one bounced away from me this time haha. Did some inversion table and stretching before heading home to eat.