August 15, 2015 – Week 11, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
125x3
125x3
150x2
150x2
175x1
175x1
Added Pauses
200x2
200x2
200x2
200x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
415x3
415x3
415x3

12” One Arm Front Farmer’s Deadlifts
115x3/3
160x6/6
160x6/6
160x6/6

Yoke Front Carries
200xpick
200x50’
250xpick
250x50’
300xpick
300x50’
300x50’
300x50’

Ab Wheel
bwx6
bwx6
bwx6

36 Minutes of Stretching

Comments: Last workout for this week and then hopefully back to the regular scheduled session on the Fury Road. Light stuff again for front squats but I still did a lot of warm-ups to make sure everything was fine and dandy. Unracking the weight was the one thing that seemed to be touch and go with the knee. Lead to a bit more time waiting for everything to be stable and solid after walking out the weight before squatting. Then on to trap bar pulls. Started out good but got though quick. Had to expend quite a bit more effort than I would have liked on the work sets. I felt like I was shifting to my left breaking the weight off the floor. Even felt heavy in my hands. Home for events. The one arm pulls were quite easy. Some issues with getting the hand position just right on the first rep but easy to correct on the following rep. The first rep is going to be the most important with how this event is going to be run though. I felt like I could jump with the weight. The implement started to rotate to the side on the right. I’m not sure if this will happen with the actual implement at the contest but it could make it easier on the lower back if it is allowed. Yoke front carries were next. Even with the light weight, I spent a lot more time than usual with setup. I didn’t want a repeat of last week. I wanted to have it feel like two weeks ago. Narrow stance seemed to work better for the knee, but getting the weight on my upper abs with the right amount of lean back was a bit more challenging. I’m not sure how I got it so easy two weeks ago. Hard to determine how much effort I’m putting into these with how much pressure is put into the supporting muscles of the shoulders, arms and abs compared with the lower body. Everything clicked on the last run finally so good to end on a high note. Did abs like last week in the garage with the sandbag and barbell. Felt much better this time.