August 25, 2013 – Event Training

Dynamic Warm-ups

Yoke
340x50'
430x50'
550x50' in 8.60 seconds
630x50' in 9.67 seconds
710x50' in 11.14 seconds

18" Pick Farmer's Walk
140x50'
180x50'
230x50' in 8.47 seconds
260x50' in 9.56 seconds
295x50' in 10.01 seconds

Car Deadlift Frame Hold

90(p)+550(f)x1
180(p)+550(f)x1
320(p)+550(f)x1
320(p)+710(f)x1 for 36.88 seconds

29 Minutes of Stretching

Comments: First real event training since the injury in June. I had wanted to do something last weekend but just didn't work out. Initial plan was to run yoke and farmer's as a medley but it was too much of a hassle to get everything set and to acquire enough plates to do it. Taking way too long so that idea was scrapped and I did them separately. Yoke went well for not doing it since early May. Using the 5/3/1 thing I did right before that Pro/Am (only did one session but it was good). Working on being fast and keeping track of time PR's. Stumbled a bit on my second working set run but recovered nicely. I know I can do better than 11 seconds with 710lbs. I survived with just sore knees so on to farmer's walk. A few mistakes here in that I assumed the handles were 45lbs but they were actually 50lbs. I also just used more weight than what I had put down as it was easier to just throw on two 45lbers a side and get on with it. Same thing as yoke in that I'm doing 5/3/1 for it and keeping track of time PR's. Foot slipped on some gravel on my last set, was worried I was going to face plant haha. The next thing I had planned was stones but they had the car deadlift out so I did that instead. I'm good at stones and arm-over-arm so I'm not going to be hitting those every week, more like once month. Took some testing to find a good weight as my big worry is not being able to break the weight off the ground. I at least found a starting point for this. Weird doing this without straps. Could be a good event for me if I can lift it haha.