January 20, 2016 – Week 1, Day 2

Dynamic Warm-ups

Keg Tosses (15’7”)
half kegx6 (11 attempts)
half kegx6 (7 attempts)
half kegx6 (6 attempts)
half kegx6 (8 attempts)

Axle Cleans
116x5
160x3
195x1
225x3
225x3
225x3

Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
460x1
550x3
550x3
550x3

Sandbag Carry and Load Over Bar (55”) (turns at 20’)
200x3x40’
200x3x40’
200x3x40’

Nordic Leg Curls (5 second negatives)
bwx3
bwx3
bwx3

Kneeling Cable Abs
160x12
160x12
160x12

28 Minutes of Stretching

Comments: Quite sore from yesterday in my quads, shoulders and triceps. This was going to be the toughest workout as far as setup and execution. Home then gym then home and then gym again. I could’ve changed the exercise order but I wanted to keep as true to the program as I could. The gym is maybe 2 miles away. I had been looking into going to a gym about 45 minutes away (when there is no rush hour traffic) so that I could do everything in one spot but it just didn’t make sense with how late it would be when I got home. Home to start off the session. Below freezing keg tosses. It was pretty dark so I had another set of eyes to let me know if I was clearing the bar. Ground was frozen so the keg got just as many dents as the ground did haha. I was all over the place on that first set. Didn’t help matters that I had to chase down the keg each time (it’s good for me haha). About 50/50 with misses and makes. I was getting plenty of height but I was usually too far away for the trajectory I was going for. Thankfully the pvc pipe setup held up to the abuse of the misses. Some were thrown top over and end and some sideways. After that debacle of a set, I got the groove down and made much better tosses. I even got one set with no misses. Then to the gym for some more stuff. Axle cleans to start things off. So different from how I address a log clean. It needs to be fast. I was pretty toasty from keg tossing so I didn’t do so many warm-ups on these. I accidentally wore a slick shirt so it made the continental a bit tougher. I was also taking my time with setup for the first pull, constantly watching my biceps. Not awesome but not terrible. Definitely room to improve. Hatfield squats were up next on the agenda. Not used to starting this heavy in the start of the cycle. But I got to remember I just did a strength peak cycle and this current cycle is a contest prep one that is going to be short. Felt heavier than I would have liked but bar speed was okay most of the time. Definitely noticed a slow down on the last rep of the last two sets. Home for more event training. Darn sandbag training in the garage. Nice thing about having my own place is I don’t have to do these in the street haha. Contest event is less intense then Nationals was but doesn’t mean I can slack off here. Using a fairly light weight but increased the loading height by 6”. My driveway is also slanted so about ¾s of the course was either on an incline or decline. I tried taping the holes in the sandbag but that didn’t work. This was very tough and the cold air made it hard to breath. Good training. Even with the light weight, the constant moving worked my posterior chain hard and having to load to a much higher bar required explosive hip drive while fatigued (contest will only be to 38”). Back in the car to the gym to finish up. No GHR so I did the alternative of Nordic leg curls, fighting the negative as much as I could. Hard but easy to recover from each set. Abs to end the day and then much needed recovery burritos.