August 5, 2015 – Week 10, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
120x5
150x3
180x3
210x1
235x1
255x3
255x3
255x3

Hatfield Overload Squats
170x5
170x5
265x3
265x3
355x1
355x1
445x1
535x3
535x3
535x3

Farmer’s Walk
205xpick
255xpick
285x60’ in 11.86 seconds
285x60’ in 11.87 seconds
285x60’ in 12.41 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
230x3x40’
230x3x40’
230x3x40’

29 Minutes of Stretching

Comments: It wasn’t until the drive home from work that I decided to lift today. I had been very close to nodding off a few times during the day and my right eye is starting to develop a tick. I really just wanted to go home, eat and sleep. Listening to music got me into the right frame of mind and it was on with the regular scheduled program. First up was log cleans. Was not looking forward to these with the biceps. I knew they could be done as I had finished up the workout when I had actually pulled it, just had to be smart. No touch and go reps obviously; complete deload. I made sure the pick to the lap was as controlled as possible and made sure everything was tight before pushing the hips and engaging the upper back to roll it to the shoulders. I took a frog stance so that my feet would be in my pressing stance but my knees would be splayed out so that the log would be closer to my body so less stress on the back and biceps on the initial lift. Other than being slowed down, the cleans were good and efficient and little issue with the biceps. Hatfield squats were next. Went up by plate jumps to the working weight. Just a little bit more than last week. Felt solid and the reps got better as I went I feel. Not speed work mind you but not soul and body destroying. Even though I was tired, I felt I still had energy to spare. Headed home for more gruesome-twosome events. Farmer’s walks went better overall this time. I had a new callus on my left hand from the awkward grip I had to use with the circus bell that tore on warm-ups but I was expecting that. Squats and sore forearm didn’t hamper me here. I was happy that the pick-ups felt easier than last week with more weight. I never felt like my grip was in danger of slipping. First and second runs were neck and neck as far as time. I know I had a few missteps on the last run which kind of explains the slower time. Still under my best by these aren’t the best conditions. I didn’t even want to think about sandbag today. Same setup as last time but I put in some small cast iron plates. The sandbag took about as much beating as I did last week as there are small tears in it and it wheezes out sand and dust. Wrapped the ACE bandage real tight and set about trying to do this stupid thing. My normal method of picking up the bag was not going to work with the biceps (I tried). It involved some playing around and quieting the voice in my head to get to work. First run was sloppy as I had to really fumble with the bag and ended up carrying the bad lower than I would have liked due to biceps. Took a bit to even mentally get back into for the second set. On the second set, I had a thought of “why not just grab the top of the bag” and lo and behold, that worked. No pain. I was back in this. Still exhausted by the end of the run but it wasn’t as sloppy. Third run was the best as I knew what to do. The thing that ate the most time was flipping the bag so my left hand could grab the top. Overall, I felt slower (Baby Elephant Walk comes to mind as the background music) but I finished it. Stretching and called it a night. Looking forward to some sleep.