July 8, 2015 – Week 6, Day 2

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.