July 15, 2015 – Week 7, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
515x1
600x2
465x2
465x2
465x2
465x2

Safety Squat Bar Dead Squats (3” above parallel)
300x1
330x1
365x1
380x1

Carry Medleys (sandbag/husafel stone/keg)
250x80’/240x80’/240x80’
250x80’/240x80’/240x80’
250x80’/240x80’/240x80’

Snatch Grip Romanian Deadlifts (straps)
150x3
200x3
240x3
290x6
290x6

29 Minutes of Stretching

Comments: Left side of my upper back still kind of sore. Slightly worried that squatting with the ssb would aggravate it. Luckily that was not the case. Unracking the weight felt off, like I felt I had to get on the balls of my feet to get it off the pins (I figured it out during the speed sets). I went with big jumps Plate jumps up to the top double. Felt heavy and slow but the reps felt strong. Only a little bit more than last week but it felt better. Just under my best single on this lift and I felt good for at least another two reps. Speed sets after that; increased the weight and dropped on of the sets. Speed felt good on the first set but not so good on the second. I figured out that I was a few inches too far back so that was why the unracks felt off and I fixed that for the last two sets. Knees were pretty darn achy. Dead squats were next. Four singles again but increased the weight a bit for the last two. Honestly, not much difference from last week other than my abs and knees not complaining so much. I know I’m good for a bit more if the need arises. Had a bit of a break between lifting a Max Fitness and stuff back home. Commute was delayed as the main road I use to get home from the city was closed for a charity run and then I had to move a car to get the implements out. Same medley, increased the distance by 5’ for each leg again. No mistakes this time. I don’t know if I’ve gotten used to the workload or if I’ve gotten used to the warm weather but I’m not soaking through as many shirts during training haha. I felt solid on all the runs. Hamstrings were on fire by the last leg of each medley. As per usual, my time improved each set. Not much difference between the second and third set time wise. I did notice my breathing. I wasn’t gasping after the first run (I was after the other two haha) and I managed to slow down my breathing on the last leg of the last set so that I wasn’t hyperventilating. Never done it before so it was pretty cool to do it. Then into the garage for snatch grip romanian deadlifts. I wasn’t as beat as I usually am and these went quite well. No issues on my hamstrings and lower back (though I am knocking my bits at lockouts if I’m not careful haha). Stretched a little and got 3 more recovery burritos. Honestly, this could become a nine burrito week.