June 28, 2015 – Week 4, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
225x1
225x1
225x1
225x1

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
405x3
405x3
405x3

Safety Squat Bar Goodmornings
120x6
120x6

Incline Chest Supported Dumbbell Rows
65’sx5
65’sx5
65’sx5

Ab Wheel
bwx6
bwx6

33 Minutes of Stretching

Comments: Rained all day yesterday so no chance to get in a nice brisk walk. Also had to workout later than usual. It was a deload workout, if it had been a heavy week, I would have worked out alternative plans. Front squats were ok, knees were achy. Weight moved well but I wasn’t going pedal to the metal. After that came trap bar pulls. Bar speed was good but could definitely tell I had some weight in my hands haha. Difficult to not pull with aggression. Weight was super light for gms. I did one set with my hands on the ssb handles and one with my arms behind, following my hips. Weight felt more “alive” the second way. Despite the light weight, my hamstrings, lower back and hips were tight. Hard to tell if I did rows or not with how light they felt haha. Ab wheel into a decent bit of stretching to finish this first four week chunk.