Strongman Events

I was a little shaky this morning, but I got a decent sleep, so I was able to drag myself down to the strongman gym.

warm-up: foam rolled IT Bands, Adductors, Piriformis; DB Rotator Cuff warmup; shoulder stretches; high knee jogs

Axle Clean and Press (continental cleans, oly shoes, belt)

35 x 3
80 x 3
80 x 5
125 x 3
125 x 5
135 x 3

notes: First time ever doing a continental clean, first time with an axle. Awkwarrrrrrrddddd! Thank God I have a gut. The weight didn’t end up getting too high, but I just wanted to practice the cleans a bit, rather than worrying about the pressing. I did press each rep of course though.

Sled Drag

300 lb sled dragged for 150 ft, with a rope guide

notes: While I was waiting for Farmers Walk, I decided to join a guy on a sled pull. I quickly learned the importance of staying low… if I stood up too much, the harness shifted to my neck and strangled me.

Farmers Walks

130 each hand – go 80 ft, 180 degree turn, come back
170 each hand – 80 ft, turn, come back

notes: I quickly realized my grip strength was in the dumper. It was also a cold day today, so the cold handles with my sore hands really sucked. After the second set, one of the other guys asked me if I had been drinking last night… No I said. Then I mentioned I had trained heavy the night before – squats and deadlifts. Everyone quickly nodded. I looked like crap on the Farmers Walks, and everyone could tell I wasn’t fresh. Embarassing, but it’s important feedback. I need to be smarter with my programming. I do not have unlimited recovery abilities.

All of a sudden, my quads took that cue to start to get some DOMS. Walking up and down the stairs to the gym sucked. I decided to get in some fluff work and call it a day.

Incline DB Press

40s x 15
40s x 15
40s x 15

Superset: Hammer Curls & DB Shrugs & V-Bar Pushdowns

30s x 12 / 110s x 7 / 45 x 15
30s x 12 / 110s x 12 / 60 x 15
30s x 12 / 110s x 12 / 60 x 15

notes: I could feel the stickiness in my forearms as I curled, I will need a massage soon. First time DB Shrugging anything over 100! So happy to finally have a gym with some super heavy DBs. however, the knurling on the handles of these DBs was intense, and my hand-soreness only intensified.