September 2, 2015 – Week 14, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
90x5
120x3
150x3
180x1
210x1
230x1
250x2
250x2

Hatfield Overload Squats
140x5
140x5
230x3
230x3
320x1
320x1
410x1
500x2
500x2

Farmer’s Walk
225xpick
255xpick
290x50’ in 10.97 seconds
290x50’ in 10.68 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
220x3x40’
220x3x40’

28 Minutes of Stretching

Comments: Lower back was still a little tight from yesterday and of course the right biceps is sore but I must keep going. Same warm-ups for the log besides an extra single before the working weights. Continuing to work on the deep lap. It does slow things down quite a bit but it saves stress on my biceps and makes the final roll up to the shoulders quite easy. Hard to really gauge how these felt because of that haha. Moved on to overload squat work. Again, I tried to take an even shorter break between the top two sets. The weight felt great and could end up being speed work in the near future. Watching the right knee. No pain, just a little odd feeling. Home for running with stuff. With the soreness in my lower back, I wasn’t sure how the farmer’s walk runs would go. Pick-ups felt slow and heavy emphasis on lower back and hamstrings but I felt my speed was good. I noticed during the two runs I was able to pick up speed. Not my fastest times for this weight but decent. Sandbag work after that. Even with the reduced weight and sets, this is still not pleasant. I could move a bit faster and heft the bag around a bit more but the removal of one of the bags inside certainly made the thing livelier with the sand moving around. Even with the shorter workout and workload, still ended up being a late night by the time I finished putting the equipment away, stretched and ate dinner.