April 22, 2015 – Week 9, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x3
335x3
425x1
425x1
515x1
575x1
575x6 PR+30lbs & 2 reps

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
390x30’
390x30’
470x30’
560x30’
650xpick
740xpick
830xpick
830x30’ in 8.08 seconds
790x40’ in 8.93 seconds
650x60’ in 10.77 seconds

Keg Over Bar (57”)
295x4
295x4
295x4
295x4

31 Minutes of Stretching

Comments: The heavy week continues. I was nervous about parts of this workout (hatfield squat and keg work). Upper back still very sore from yesterday. Quite a big increase in the weight for the squats. I wanted to make sure I was plenty warm before I went for the big weight set. I knew there would be no issue with the single; reps would be interesting. Made sure I had spotters for that one, just in case. First time actually beating an old PR on these. Felt fine on my legs and lower back but really punishing on my thoracic spine muscles as it really wanted to crush me. Moved on to ghrs (which were easy) for some more hamstring work before heading home for event training. I tried warming up with yoke a bit differently this time. I did some short, light runs and then did my picks. I was noticing that my first actual runs were generally my slowest so I was hoping this would fix that. The flex in the yoke was very noticeable this session. With how my last pick had felt, I knew this was going down but I feel I was pretty wobbly on my heavy set. Per usual, slow on the start and able to pick up speed. I was not looking forward to keg work. Heavy keg is quite a different animal from the light keg and doing them with short rests is very tough. I took my time as I know my setup is not the most idea to work on a speedy return and load. Most of the reps went over well but fatigue in my lower back and hamstrings were hitting hard by the last set. I had to lap the keg for the last two reps. I rushed the last one and that caused me to have to redo it. My hamstrings were cooked by the end and I got my weights away and in the garage just as it started to rain.