February 07, 2010 - Events

Dynamic Warm-ups

Crucifix's Holds
5'sx30 seconds
15'sx30 seconds
25'sx30 seconds
35'sx33 seconds PR+8 seconds

2.5" Thick Bar Power Snatches
40x10
70x5
90x3
110x3
120x3
150x3 (Slight Press-outs)
170x1 (Press-out)

Power Step Loads - 21"
145x5
190x5
235x5
280x5
325x5

Atlas Stone Loads - 64"
240x1
240x1
240x1
240x1
240x1
290x0
290x1 PR+50lbs
290x1
290x1

28 Minutes of Stretching

Comments: Training was at the Stable in Chambersburg today. It was a good workout. I brought my loading pins for the crucifix hold since that's what is going to be used at Viking Fest and it's a bit different than using plates or a dumbbell. Glad to improve my time on this, closing in on my goal. I wanted to do some thick bar work but didn't want to do anything that would heavy and since everyone else had been doing power snatches with the barbell, I figured I'd do them with the thick bar. Felt good but I'm not very good at the snatch. I had to press out a little on the last two sets. I used a tire as a step for power stairs. That was the only thing that felt awkward, besides the block, at Battle at the Barn and wanted to do some tinkering. It's really tough when it's not a solid piece as the swing loses some power. The last set with 325lbs was pretty sloppy but I wasn't really going for style points. Then I got to do want I had been really waiting for, stone loading to 64". Stones are easy for me as most contests have short platforms, for me that is, and I never get to work on extension. I did five singles with the lightest stone (240lbs), one motioning every time. Then I tried that with the 290lbs and it rejected me. I refocused and lapped and loaded it. I did it two more times and each one was better than the last. Next time I do form work I'll go for the 324lbs stone.