March 18, 2015 – Week 4, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x5
350x5

Glute Ham Raises
bwx3
bwx3
bwx3

Yoke
250x30’
340xpick
430xpick
500xpick
500x80’
500x80’

Keg Over Bar (57”)
200x5
200x5

24 Minutes of Stretching

Comments: Still feeling stiffness in upper body as well as aches. Luckily, lower body is not that beat up going into the deload despite the hamstring stuff. Very low volume for this workout so I tried to move quickly. The theme this workout was that first set was pretty much shaking off the the rust and the following sets were crisp. Started off with squats and felt pretty good. Went to the other gym after that. Glute ham stuff was ok, had issues with the knee pad again but got it sorted out by the last set. Windy outside again (not as bad as Sunday) for yoke runs. Hard to keep emotions low key since the breathing with yoke tends to make me more agitated. First set wasn’t the best but I felt like I was flying on the second. Last item was keg loads. Easy compared to what I’ve been doing. I made sure that I kept the lip of the keg from banging into my biceps. It was also nice that the keg just went “thud” and didn’t try to roll away.