June 14, 2015 – Week 2, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x2
245x2
245x2
245x2
245x2
245x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
440x1
515x5
515x4
515x3
515x2
515x1

2” Platform Deadlifts
135x5
225x3
315x1
365x1
420x5

Safety Squat Bar Goodmornings
155x3
200x6
200x6

Incline Chest Supported Dumbbell Rows
95’sx5
95’sx5
95’sx5
95’sx5
95’sx5

Ab Wheel
bwx6
bwx6
bwx6

31 Minutes of Stretching

Comments: Another week down and I think I’m getting used to the new load. I’m thankful that there isn’t much outside work at this point with the temperatures going up a lot (I’m using two t-shirts a session) and the frequent thunder storms. Similar to last week, right knee and hip were a little achy but nothing painful. I think the keg carry portion of my medley is what is doing it as I put the weight more on the left side. Front squats with pauses for doubles. Not sore so a bit better this time around. tarp bar stuff after that. Really trying to get my legs into these more and open up my hips. I felt my warm-ups were smarter this time around. Even with the loads of sweat, no straps. I want to go as far as I can since I’m not doing any event work really. Platform pulls were stupid easy. I was not expecting it to feel even easier than last week with more weight. I did load up the bar like a douche with bumper plates so it is my fault for the weights coming off at the end. Good thing I was just doing five haha. Gms and rows after that. Movements are feeling more familiar to me than last week and feeling them hit the hamstrings and back respectively. Ab wheel and a good bit of stretching to cap it all off.