March 13, 2016 – Week 8, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
75x5
75x5
105x3
105x3
135x1
135x1
Added Pauses
165x3
165x3
165x3

8” Trap Bar Block Pulls
No Straps
170x5
170x5
260x3
260x3
Added Straps
305x1
355x1
405x1
405x1
405x1

Neutral Grip Pull-ups
bwx6
bwx6
bwx6

Ab Wheel
bwx7
bwx7

39 Minutes of Stretching

Comments: I needed a rest. Up early in the morning and getting to bed late. A little bit of a head cold. Lead to me sleeping for about 14 hours yesterday. Felt much better after that. Daylights savings so lost and hour and the one gym wanted us to train at 10:00AM. So pretty much wake up, eat and out to go lift. Stuff really light for the last workout. Weighed in at 280lbs. Front squats were very light and I treated it like a serious workout, taking small jumps. Knees were achy. Felt a lot of pressure in my head but the weight was easy. trap bar pulls after that. Moved slow here but it was more that my knees were achy. The weight isn’t hard. I was ready to head home for light truck pull stuff but I got outside and it was raining. Wasn’t worth the risk for a deload workout and I didn’t want to ruin my rope. So back inside to finish the workout off. Bodyweight only for the pull-ups. Not tough by my left biceps was really sore. Back felt strong on these. A little ab work to finish off this workout and then a bunch of stretching. Just have to rest up for the show now.