June 3, 2015 – Week 1, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
485x1
545x3
425x3
425x3
425x3
425x3
425x3

Safety Squat Bar Pause Squats (2 second pauses)
335x5
335x5

Carry Medleys (sandbag/husafel stone/keg)
250x50’/240x50’/240x50’
250x50’/240x50’/240x50’
250x50’/240x50’/240x50’

Romanian Deadlifts w/ (2)MBs dbl (+100lbs)
225x6
225x6

35 Minutes of Stretching

Comments: Other than the bruises on my shoulders and the soreness in my upper back and triceps, I was ready to take on the day. The usual hatfield squats started off the session. I lowered the rack height by one because of two reasons: one was that I was going to be doing lots of sets with shortish rests so that I could unrack the weights quickly and two was that one of the locking pins was missing so rather than risk the pin coming out from scraping the bar unracking, I went lower. I felt alright but not my best. It was tough triple and I know my form broke from the more upright posture I’d been working on the last few weeks of the last cycle. Bar speed was still good. Speed sets after that with the same “heavy” weight that I did in my first workout two cycles ago. Quite a change haha. Next was an exercise that has been absent from the last cycle; pause squats with the ssb. They missed me and hated my absence as these were just hard. Immediate soreness in my legs and the bar really wanted to fold me. I would have thought the front squats would have lessened the pain somewhat but I was wrong. My legs were a twitching mess after these and I was concerned about even working the pedals on my car to get home to finish up haha. As luck would have it, the rain from the day before stopped and it was warm enough to dry up any puddles. I decided for the event work to focus on my odd object carries. I’m good at these but I know with a lack of focus that I’m slow and maybe not have my usual wind. Additionally, with how wobbly my legs felt under me, I doubted any decent yoke work could be accomplished. My legs were sore and I couldn’t get my legs to move any faster. I did improve my time slightly each set though. I may need to increase the distance a little if I do this next week. Finishing up the session was some banded Romanian deadlifts. Got to use my garage bar and weights haha. Light stuff and I did my best to really explode up and lower with control to keep the tension on my hamstrings and glutes and work the hip hinge. Really weird feeling standing on the bands though. I had to stretch forever after I was done. So very sore now.