May 6, 2015 – Week 11, 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
325x40’
325x40’
415x40’
415x40’
505x20’
505x20’
595x20’
595x20’
685xpick
775xpick
865xpick
865x20’ in 7.54 seconds
790x40’ in 9.81 seconds
660x60’ in 11.21 seconds

Keg Over Bar (57”)
295x3
295x6
295x6

30 Minutes of Stretching

Comments: It continues. Another Wednesday workout; gym lifting and then event work. Events were my concern for the day as the scattered rain made things touch and go. When it rained, it was a hard torrent so I had to hope that any rain would miss me during that window of setting up weights, lifting and putting away weights. Started off at Max Fitness. Again, not going for max effort with the hatfields. Same weight as last week, just trying to move it faster and stay more upright. Second set felt better than the first in both how if felt and how it moved. Hamstrings were getting put through their paces with the glute ham raises. Not bad on my lower back this week but hard on the hamstrings. Headed home for yoke and keg work. I did more sets for yoke as the heaviest set distance was shortened to just 20’. Wanted to make sure I was awake and ready to go. My start and pick are still pretty slow but I do get moving and pick up speed. Faster than last week on all sets but not as fast as two weeks ago. Keg work sucked. I thought I could take my foot off the gas here as I was only to do two sets of six with much longer rest. A light rain made all the difference as well as my sweaty shirt and arms. I screwed up the first rep of the first set real bad and almost missed it. I got two more reps before completely biffing a fourth rep. I had to get two sets of six. The keg was slippery and I felt I had nothing in my lower back. The intense headache at the base of my skull came back with a vengeance on rep four of the last set. It still lingers and if it still there, I may need to get it checked out. After some of my worst keg loads were done, I cleaned up, stretched and ate two carnivore pizzas.