February 10, 2016 – Week 4, Day 2

Dynamic Warm-ups

Keg Tosses (15’7”)
half kegx3 (3 attempts)
half kegx3 (3 attempts)
half kegx3 (3 attempts)

Sandbag Carry and Load Over Bar (60”) (turns at 20’)
150x3x40’
150x3x40’

Axle Cleans
165x3
165x3

Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
315x1
365x1
405x3
405x3
405x3

Nordic Leg Curls (5 second negatives)
bwx3
bwx3

Kneeling Cable Abs
110x12
110x12

33 Minutes of Stretching

Comments: Had to shovel some more snow in the morning to insure that my driveway was dry when I got home from work. Cold, windy and dark at night compared to the very sunny afternoon. Keg toss went well. No misses and some tosses were clearing the bar by almost 5’. As this is the deload week, it made more sense to do sandbag carries next so that it was just one trip. Used my new sandbag and did a little more than planned as it was easier just to put in three full bags of sand into it than dealing with some weights or loose sand. It was windy and cold so I just kept my warm-ups on which are a little slick so I really had to grip the bag to load it. To the gym and on to axle cleans. The shirt I was wearing was also slick. I’m testing my shirts to see which ones work the best (I got like 3 good ones). The initial pick for the continental suffered but the pop under the bar to finish the movement was great and easy. Lots of power there. Hatfield squats were next. Knees were a bit sore from the sandbag carries so I took my time and was nice and slow with my reps. Weight felt really easy. More manual leg curls. I’m surprised how much easier these are getting. Definitely feel like I could do the concentric portion without assistance. Abs were light and it was then home for stretching.