January 28, 2016 – Week 2, Day 2

Dynamic Warm-ups

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

Axle Cleans
116x5
160x3
190x1
210x1
230x3
230x3
230x3

Hatfield Overload Squats
180x5
180x5
280x3
280x3
380x1
380x1
460x1
555x3
555x3
555x3

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

Nordic Leg Curls (5 second negatives)
bwx4
bwx4
bwx4

Kneeling Cable Abs
170x12
170x12
170x12

31 Minutes of Stretching

Comments: One week down but really, it is seeing how I do after a week’s worth of work has been piled on. I was feeling pretty beat from the day before. Lower back pretty stiff still and left side of my upper back was painfully sore. Same as last week in that I went home, then to the gym, back home and then back to the gym. The snow did complicate things a bit. Below freezing keg tosses in the snow. Had to have the keg toss setup in the front yard and dig some of the snow out so I could put the yoke there. My first set was much like my first set last week as far as misses and gets. The keg kept getting snow on it and with the impact from the toss, it was getting packed on it haha. Better on the other three sets as I got all but one of my tosses out those. I was able to film these as I was able to get more light in the front yard. I will say I wasn’t as beat as last week from these. To the gym and on to axle cleans. Little more weight this week. I tested out doing a false grip on the axle to see if that would put less stress on the biceps. It does but I have less control of the bar and as a result, I have to pull it up harder. Felt it a lot more in my lower back and just felt harder to pop under the bar for the last bit to get it to the shoulders. I did this style for the first two sets of working weight and then went back to how I was doing it and it felt a lot better. Guess I’m sticking with that style then. Hatfields up next. I meant to do this weight last week. Just keeping this here as a baseline. Still feels heavy but I feel it moved a little better this time. Upper back soreness and tight lower back probably didn’t help. My right hamstring right behind the knee got sore after the second work set, so I was thinking about it on the third set. Just in my head. Home for more event training. Sandbag work again. Same as last week. I knew what to expect this time and I think I was about 10 seconds faster overall on my runs compared to last week. Only really felt the fatigue by the last set. Back in the car to the gym to finish up. Nordic leg curls again. I felt I had better control on the negatives this time. Definitely feeling these in my hamstrings. Abs were pretty decent as well. I attempted to keep upright as possible to really work the abs. Stretched and home for meatloaf. Man my knees were sore after this and I really needed sleep and meatloaf.