October 5, 2017 – Week 8, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

16” Box Squats
45x10
95x2
145x2
195x2
245x2
295x2
345x2
395x2
445x2
495x2

Weighted Plank
BW+100x30 seconds
BW+155x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Not much to this workout as the focus remains on the heavy pressing work on Day 1 and event stuff Day 3. But still putting full effort into everything. Warmed up on the AMT. Heart rate 146bpm so that was good. Calf raise work after that. Some difference between the two sides but not a drastic issue. Box touches with both styles felt good. Good stretch in hamstrings. On to squat therapy. Knees were achy but not as bad as I was expecting. Hip airplanes were good. Good for the hips and back. Band rows and biceps stretch combo after that. Rows felt alright okay and stretch was pretty good for the arms and shoulders. On to the weights. Plan for today was to work up to a conservative top double on box squat, going up in sets of two. I think I’m getting used to box/regular squatting again. For some reason, I felt I had a big lift in me (compared to what I’ve been doing) even though this was just one rep less than last time. I made jumps in 50lbs so that I would have a good margin of error if things went sideways as I warmed up and could adjust the top set. When I first had thought of this workout, I was planning on doing plate-quarter-plate jumps up to four plates and then doing 40lbs jumps. Knees felt better as I went up in weight. I had some concerns with the lower weights. Camera was saying I was moving fairly well on the bar speed even as the weight kept climbing. Weight was feeling heavy on the second to last set. I felt like I almost stumbled walking the weight out. Was debating on going for that last jump up to five plates. Watched the video of the last set a twice and felt that I had this. Not backing out of it now so another 50lbs on the bar. Took a bit for me to get my mind right and calm my breathing down so I wasn’t burping. Walkout felt better this set and I got one rep pretty good and then went for the second. A little tougher at the midpoint but still solid. Probably had another rep there. Happy to get this one what is basically the last heavy squat workout this cycle. Hoping this carries over to my deadlift off the floor. Left side of lower back was a little tender after that set but felt alright. On to abdominal work. Weighted planks followed by unweighted side planks. Plan had been to do the same as I’ve done the last two workouts. First set was good and pretty easy, I just was sweaty. Second set had a hiccup as the kettlebell fell off my back. Didn’t want to chance that so I just had about the same weight in bumper plates added. Side planks I felt like my abs would cramp up. But held strong. Home to stretch and eat. Need to make sure I’m rested for the next workout.