September 16, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
25x5 R
25x5 L
50x5 R
50x5 L
75x3 R
75x3 L
100x3 R
100x3 L
120x1 R
120x1 L
142x4 R
142x4 L
142x4 R
142x4 L
142x4 R
142x4 L
142x4 R
142x4 L
162x2 R
162x2 L
162x2 R
162x2 L

Axle Jerks
175x3
225x8
225x8
225x8
225x8

Band Triceps Pressdowns
LBx25
LBx25
LBx25
LBx25

Face Pulls
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

24 Minutes of Stretching

Comments: Still recovering from helping out this weekend at PA's strongest man. I was expecting to be a little rusty this workout. Left knee was sore from jumping off the truck at the fair (stupid). Wasn't too bad, only made a few slight mistakes. Biggest one was trying to press 162lbs too fast on my second set with my left side, screwed up my first rep. Since I have some idea of what my next contest will be after this one, I'm putting in axle jerks to get used to that as well. Felt heavy on my wrists but went up easy. Worked the band stuff hard as well. Going to stay at these tensions until they feel easy.