September 26, 2015 – Week 17, Day 4

Dynamic Warm-ups

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

14” Trap Bar Deadlifts
135x5
135x5
225x3
225x3
315x1
365x1
365x1
365x1
365x1

12” One Arm Front Farmer’s Deadlifts
185x3/3
185x3/3

Yoke Front Carries
130x50’
130x50’
220x50’
310xpick
400xpick
400x50’
330x50’

Ab Wheel
bwx6
bwx6

32 Minutes of Stretching

Comments: Last one for a bit. No lifting until Nationals and then taking at least a week off. I did this workout a day early and earlier in the day than I had planned. I figured this would give me more rest and I wouldn’t have to wonder if I was going to be able to workout at the gym the next day. Had to do it earlier due to family engagements. Still slept in a bit but pretty much went over shortly after eating breakfast. Front squatting was fine. Not launching these into orbit but still pretty strong and solid. As this was at the Y, I had to do the odd setup like last week with the trap bar. Just light singles so I figured it wouldn’t be so bad. Knees not a fan of the narrow stance though. Rushed home for the remainder of the workout. I went right for the working weight on the one arm stuff. I went heavier as I was hurrying and it was easier plate math to work with. Front yoke carries after that. Foot work felt good but not fun. Kind of have to review these on an effort scale and a discomfort scale. Even with deload weights, on a scale of 1 to 10 for discomfort, these are unacceptable haha. Ab wheel and stretching to end the day, week and cycle. Now just have to see.