April 18, 2010 - Events

Dynamic Warm-ups

Sled Pulls
800x50'
1150x50'
1150x50'

Zercher Yoke Carries
440x50'
440x50'
440x50'
440x50'
440x50'
440x50'

Tire Flips
860x6 - 32.95 seconds
860x6 - 28.54 seconds
Add Tacky Towel
860x6 - 22.96 seconds

Atlas Stone Loads
240x3 to 57"
290x3 to 57"
324x3 to 57" PR+1 rep
354x3 to 57" PR+2 reps
385x1 to 57" PR+31lbs

Comments: Training was at the Stable in Chambersburg today. Nice weather outside and I really wanted to make up for the bed crapping of last week. Lou came out this time, he had been sick last weekend. We did sled pulls first. 800lbs was really easy but 1150lbs was incredibly tough half way. It had been on a different part of the parking lot last week and had been a steady pull but this time it went up a little halfway into it. I did another set with 1150lbs and the start was fantastic but then I slipped a little at the halfway mark and had to really fight it to finish. No where near as dead as last week but still pretty tough. I felt like I was having trouble picking up the yoke for zerchers so I stuck with 440lbs to do form work. I did three sets with both belts and three sets with just the rehband. While two belts make the pick harder as the bar sticks off my arms more it does feel more stable than just the rehband. I'll need to test it out at the contest. Tire flips were good, really happy with how easy the 860lbs tire is for me now. First set I did slow to warm up, the second a bit faster but not super fast and then I used a tacky towel and murdered it. I think this type of training will be beneficial, doing most sets without the towel and then my main set with it. Then it was stones. I didn't feel super awesome doing these but I tried to be explosive with the lighter stones. I think I used too much tacky for the 385lbs stone. I came close to loading it three more times. The picks were really easy. Not too bummed as those reps would easily clear 52". Good training today.