Dynamic Warm-ups
Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
515x1
595x2
455x2
455x2
455x2
455x2
455x2
Safety Squat Bar Dead Squats (3” above parallel)
300x1
330x1
355x1
370x1
Carry Medleys (sandbag/husafel stone/keg)
250x75’/240x75’/240x75’
250x75’/240x75’/240x75’
250x75’/240x75’/240x75’
Snatch Grip Romanian Deadlifts (straps)
140x3
190x3
240x3
280x6
280x6
39 Minutes of Stretching
Comments:
Going into this workout, upperbody was tired and right knee was achy
and sore from the push presses. Abs not so sore but present. Usually,
the lighter warm-ups on hatfield squats fee good but not really the case
this time. I went with big jumps again as it seemed to work well last
time. My last warm-up felt unreasonable so I knew that I’d need to be on
my game with the double so that it didn’t kill me. Quite a bit harder
than last week but still not at my limit. Just really hard on my
thoracic skeletal musculature. It is the most I’ve done for a double but
I won’t count it as a PR until I’ve doubled my previous 1rm. Speed sets
after that; added one more set. No issues with unracking the weights
for the speed sets. Just dealing with some slowing down near the end. I
may have had a little bit more of a forward lean on the squats this
session. Dead squats after that. Only four progressively heavier singles
this time. Nothing too taxing though it is hard to get tight from this
position. Knees and abs did not appreciate having to get under the bar.
Raining off and on with intense heat and sun during the breaks. Faked me
out twice and I had thought I wouldn’t be able to do medley work. I
increased the distance by 5’ for each leg again. My fear of slipping did
come true as I dropped the sandbag about 10’ away on my first attempt
from getting a bad grip on it. Just pretending it didn’t happen and it
was just a warm-up haha. I improved each set by about a second each
time. Then into the garage for snatch grip romanian deadlifts. Pouring
sweat and just felt the heat coming off my body getting down to the bar.
After the other stuff, these are harder than they should be. I made
sure to keep my upper back flexed on the work sets and I feel my form
was better. So glad when this was done. Stretched forever and then ate.
Thursday, July 9, 2015
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