June 17, 2015 – Week 3, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
495x1
565x3
440x3
440x3
440x3
440x3
440x3

Safety Squat Bar Pause Squats (2 second pauses)
345x5
345x5

Carry Medleys (sandbag/husafel stone/keg)
250x65’/240x65’/240x65’
250x65’/240x65’/240x65’
250x65’/240x65’/240x65’

Romanian Deadlifts w/ (2)MMBs dbl (+100lbs)
135x3
225x1
265x6
265x6

35 Minutes of Stretching

Comments: The heat and humidity is getting crazy now. Then again, I’ve been known to enjoy walking in a t-shirt and shorts in below freezing temps. At the gym, we kept some of the lights off and cranked up the AC to make it more tolerable. Lighter warm-ups on hatfield squats felt good as my legs felt strong. Much like last week, I put my belt on earlier than usual to get used to it for the heavy set. Hard to say if I was able to stay as upright as last week on the heavy triple. I know it felt better than two weeks ago for sure. Legs felt strong, hardest bit was locking out the weights with my upper back. Speed sets followed, little more weight this time. Much the same as last week. I hit the rack taking the weight out on the second set and I kind of paused at the top on the last set for each rep. Pause squats were also similar. I really tried to stay more upright but reviewing video, I’m not sure if I did. Besides taking it out of the rack and descending for the first rep, these were quite good feeling. Back home for medley work. I increased the distance by 5’ for each leg. Like last week, I set my grip on the sandbag to keep my biceps happy. My biggest concern was not that these would be tough or that my body would fail but that my hands might slip from the sweat. Only time I felt that was with the husafel stone so it was all good. Not a big change from last week in performance as my times were about the same each run. Followed this up with bow and arrow band tension rdls. I did some prep sets rather than jump right into it this time as I’ve been making somewhat big jumps each week. Still feels good and I like how the bands kick it. Grip is starting to notice the weight at this point but still holding strong. Lots of stretching was needed for this one.