April 05, 2014 – Week 11, Day 3

Dynamic Warm-ups

15" Pick Farmer's Walk/Keg Carry Medleys
225xpick
225xpick
275x60'/240x120'
290x60'/240x120'
305x60'/240x120'
320x60'/240x120'
335x60'/240x120' (held farmer's for 11 seconds)

Prowler Pushes
405x83'
405x83'
405x83'
405x83'
405x83'

29 Minutes of Stretching

Comments: With the shoulder and now the knee on top of the glass back, confidence has been kind of shot. The other two workouts were good but not really stuff that reflected event training. Packed up my farmer's handles and my prowler and drove out to Ironmill to train. I knew this would a touch session as I don't think my grip is at its best and my legs were already pissed off about all the reps from Thursday. This was going to be a tough one. Used my Rouge Fitness handles as they are lower pick height and have somewhat smooth and thicker handles. About a 5" difference in height from the competition handles and the pick-up is the toughest part for me. 60' down with the handles, run back and get the keg and then go down and back with the keg. Heaviest keg was 240lbs and I was initially concerned that it would be enough to go down one way. Just needed to get into it as it became quite a bit lighter once I was moving haha. I was going to start out light and make 20lbs jumps (225lbs) but I figured that I did 275lbs for 100' a few weeks ago with no really issues that I would be wasting it doing anything under that weight to start. I immediately regretted that decision as that meant that this would be the easiest set of the day and it wasn't super easy and each set after that would be heavier. But I kept going and going. 325lbs is actually the most I've gone over 50' with on these particular handles (I've picked 355lbs but got less than 30') so kind of a PR here as part of a medley. Slowed down quite a bit near the end with 335lbs but I was able to finish and hold. Prowler felt like death halfway through each set. Legs and lungs were burning and I had to keep unloading it every set since it was kind of uphill one way. Put away all the toys and weights before stretching and then driving home.