September 20, 2009 - Events

Dynamic Warm-ups

Keg Presses
35x10 (Parallel Grip)
180x0 (Parallel Grip)
180x5 (Staggered Grip)
35x10 (Vertical Grip)
180x8 (Staggered Grip)
180x3 (Parallel Grip)

Yoke
440x73'
530x73'
620x5 (Picks)
710x5 (Picks)
800x16' PR+100lbs

Tire Flips
750x1,2,3
750x1,2,3
750x1,2,3
860x1
860x10 PR+5 reps

Sandbag/Keg/Sled Drag
250x70'/240x70'/Heavyx70'
250x70'/300x70' PR+50lbs & 10'/Heavyx70'

27 Minutes of Stretching

Comments: Awesome training session today. Woke up a 9 since I thought training would be at like 10 or 11 but I find out I have less than 30 minutes to get over to Lou's place to carpool down to Joe Snavely's. Next time I'll be prepared. Matt had to open the sun roof of his car so I could fit my head in the car. Joe has a great set-up. Saw he had some kegs and gave a try at keg pressing. First try with the 180 I couldn't balance it and ended up with three failures and a bloody chin. Some suggested doing staggered grip just to get a feel for it and that seemed to work since after two sets of staggered grip I hit a parallel grip for three which is great for me since I couldn't do one with the 160 keg at Atlantic City. I had done yoke heavy earlier this week and was planning on only doing some picks and maybe a few light sets. However, 710lbs felt nice and solid on the picks that I thought maybe I could do 800 for a step or two. I failed to twice on the pick before it came off the ground and I slowly walked it 16'. I could have walked more I think. Tire flipping went well, did some ladders with the 750 to get warm. First attempt with the 860 totally sucked, I lost my grip trying to get a second. However, after watching a few of the light guys go and hearing some critiques by Joe, I gave it another shot and got an easy ten reps. Then did the carry drag medley with a sandbag and keg. No idea how much the sled was. I need to weigh my sandbag at the Annex, no way it is 250lbs. Darn people at Home Depot telling me the bags of sand were 50lbs a piece. First run was a little slow running back for the keg and my transitions were sloppy as Joe would say. Decided to do it again with a 300lbs keg and while I was faster with the sandbag, that keg was tough. Still finished the course but noticed a little blood and had to play fun little game of find the part that is bleeding. I love doing these sessions and I think that doing them will help better prepare for contests, get used to contest days, and recover quicker from contests. Definitely what I needed and should take my training to the next level.