April 29, 2015 – Week 10, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
475x1
525x3
525x3

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
400x30’
400x30’
490x30’
580x30’
670xpick
760xpick
850xpick
850x30’ in 9.09 seconds
790x40’ in 9.87 seconds
660x60’ in 11.76 seconds

Keg Over Bar (57”)
295x5
295x5
295x5
295x5

28 Minutes of Stretching

Comments: It continues. Lowered weight a bit on hatfields as this is the final stretch. Did my best to stay upright on these. Not too bad, even with the soreness in my lower back and tight shoulders. Glute ham work started off poorly; the footpad slid as I was starting the set. I had tightened it but I guess not enough. I knew these would be tougher with how fatigued my posterior chain is but luckily the reps got better each set. Headed home for yoke and keg work. Did the same thing as last week for warming up, just with more weight. Knees were a bit wary on the picks but I knew I wouldn’t have issues moving. I felt much more solid this week on the runs but it appears that last week is still with me as my times were about one second slower than last time. Granted, two of the sets were with more weight but not enough I’d think to slow me down that much. Keg over bar was not something I was looking forward to. Last week’s 4x4 with the heavy keg was hard enough when I was somewhat fresh and I was going to be doing 4x5 with a fatigued lower back. Heavy breathing kicked in after the second set. Also had to go to the lap technique much earlier in the session as I knew I was going to start ramming the keg into the crossbar if I kept trying to pop it from my hips immediately after I pulled it up with my left arm. After rep four of the last set, I got what felt like an intense headache at the base of my skull. Maybe an exertion headache? Went on to load the final rep and I was just completely destroyed; sweating profusely with labored breathing. I put away all the weights and stretched.