April 10, 2011 - Events

Dynamic Warm-ups

Axle Clean and Presses
33x10
85x5
125x3
175x3
215x3
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1

Yoke
440x75'
530x75'
620x75'
710x75'
800x75' (1 drop)
440x75'

Zercher Yoke
440x5 (picks)
530x5 (picks)
620x5 (picks)
620x27'6" PR+7'6"
620x40' PR+20'

Two Hand Plate Pinches
95x1
115x1
145x1
165x1
195x1
215x0

Comments: Just kind of an ok day. Increased the axle weights by 22lbs from last time. First rep I didn't have enough power to clean it so I had to switch to continental style. Just going to go with that from now on so I don't have to fret over whether it will or will not be high enough. Other than that rough start, the rest of the reps went well. I'm back up to pre-injury weights on the yoke but I'm still slow and my back isn't quite used to it yet. When you think about it, I'm up 360lbs from my a month ago so obviously the little muscles are going to take some time to re-adapt to the stress. Just got to take it slow from here now. I finally gave a go at zercher yoke carries to prep for my contest. I did picks and those weren't too bad (really my goal for the day) but I wanted to see how my breathing would be with moving the weight. I ran out of time to do stones so I did some two handed plate pinches. Might start doing grip stuff but not sure. Looking at this contest, I need to continue to work on three of the events hard (press medley, keg deadlift and yoke) and not put so much on the other two (stone over bar and zercher yoke carry).