March 5, 2015 – Week 2, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x1
350x1
400x5
455x10
455x5

Glute Ham Raises
bwx6
bwx6
bwx4 (foot pad came loose)
bwx6

Yoke (drops at 33’4”)
430xpick
570xpick
675xpick
675x100’ in 30.61 seconds
675x100’ in 27.88 seconds
675x100’ in 26.84 seconds

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

33 Minutes of Stretching

Comments: Office was closed three hours early due to snow. Meant I could lift early and I figured that was for the best because I had no idea if the Y would close. Hatfield work went better than last week and I had been concerned that my right knee would hinder me. The set of ten felt easier than the second set for five. Maybe I was more psyched up for that set and I knew the other set was a formality. Drove through snow to Ironmill to get the rest of the workout. I think the glute ham raise pad was restuffed as I had no knee issues this time. These felt quite easy and only issue I had was when the foot pad slid back on me during the third set. I managed to get it back in place and tightened before doing another set. Had to do yoke inside obviously. Pretty much had to do three short runs to get a full run in and those repicks can be draining. My speed got better each set. Hard to compare to last week with the differences but I feel my speed was comparable if not better this time. Finally, time for the keg over bar sets. I was really dreading this torture again and I was tempted to add more “warm-up” singles but I stopped myself as I knew I was just stalling. Fatigue makes cowards of us all. Things went better than expected. I only had to chase down on loose keg during the whole thing with the flat crash mats and I kept a better pace. Besides the one sloppy rep, I grazed my left hand at the start of the fourth set and my knuckles started bleeding. Dead but not quite as dead as last time. Did some inversion table and a lot of stretching before heading back home through the snow.