August 30, 2015 – Week 13, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
255x2
255x2
255x2
255x2
255x2
255x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
600x2

12” One Arm Front Farmer’s Deadlifts
135x5/5
185x3/3
225x1/1
275x1/1
310x5/5
310x4/4
310x2/2

Yoke Front Carries
200x50’
200x50’
300x50’
300x50’
410xpick
510xpick
600xpick
600x50’ in 10.52 seconds
600x50’ in 11.31 seconds
600x50’ in 10.80 seconds

Ab Wheel
bwx6
bwx6
bwx6

34 Minutes of Stretching

Comments: Gym opened a little earlier this time. My right knee had been achy since after Friday night’s workout. Front squats to start off the session. Still not the easy peasy I’d like but they are getting better. Last half felt much better than the first half. I may have cut the time I was supposed to pause the last rep of the last set as I got distracted mid-set and forgot what I was doing. Not sure how that happened, maybe the weight is too light after all. Trap bar pulls as per usual. Sets leading up to the double felt a lot better so I knew it wasn’t going to be as rough as last week. Felt good overall, hamstrings felt tight. Back home for the event work stuff. One arm pulls continue to do well. The humid wasn’t making things easy for sure. Definitely feeling the strain in my midsection and upperbody on these. Front yoke carries were something haha. First, I had my mental math wrong so my warm-up runs were too light. I ended up doing an extra one to make up for it. It rained off and on the whole time I was doing these. Still painful but my first set was .3 seconds faster than my best last week with less weight. Hard stuff but not impossible. Ab wheel started out rough but got better as my abs got stretched out again haha.