Sat, 10 Dec 16

Block 8, Wave 3 - Events

Today it was damn cold and windy.  I always warn everyone the first time to dress warmly because even if you are a shorts-in-wintertime-during-a-snowstorm kind of guy like myself, when you are going to be outside for 3+ hours with steady wind, it's a whole new ballgame.  Training when your muscles are too cold to work optimally not only presents increased risk of injury, it just generally sucks balls.  Training out in the cold with enough clothing to keep warm is still plenty miserable by itself, thus character will be built along with testicular fortitude even if you are still warm enough to be able to function - frostbite is not mandatory.  Both Bill and Ryan hit circus DB PRs today and Marc got some good work done in improving his continental clean using the 3" axle.  Bill and I also had the technically best yoke runs of our life, even if the weight was more in the speed work range than the sh!t your shorts intensity level.

Circus DB C&P

I forgot to warmup with bands for this because it's been so long since I trained it

2x3ea x 115

3ea x 125

3ea x 135

3ea x 155

All of this was beltless and sets were done for 3 reps on the left arm followed by 3 reps on the right arm.  After the first 2 warmup sets, all this felt so good that I wanted to go up and max out, but due to the need to have enough energy to study the rest of the day for finals, my game plan was to limit myself to one work set per event today with a brief conditioning at the end.

Yoke

200' x 250

100' x 450

100' x 540

100' x 600 - I was greased lightning from start to finish.  My breathing and stability were perfect, my steps were all fast and even, and everything from the waist up stayed tight with zero relaxation.  In terms of technical proficiency, I'm fairly certain that this is the best yoke run I've ever done in my life and Bill followed suit with an almost identical run at the same weight.

Stone Over Bar

3x200 to 59"

3x200 to 61" - I thought this was a PR, but apparently according to my records spreadsheet I did 5x240 to this height back in July.  Still a solid set for managing my intensity goals for the day.

A video posted by Andy Deck (@andydeck) on

Conditioning

3 runs of:

One Arm Farmer's Walk - 100' ea x 110

Prowler Hi/Low - 50' x prowler + 140 high handles/50' x prowler + 140 low handles