Washington's Strongest Apple 3 weeks out

Yoke walk 80'

up to 660 for 1 run

My yoke still sucks but I got it done. Sadly this is a pr.... Can't wait to use a good yoke on PAVEMENT it will feel so much easier. It always does.

Circus DB

130lbx7 PR+1 rep in 60 seconds (8 total)

130x8 PR+2 reps!

 I've really turned this event into a strength when it was a weakness. I am real happy with it!

Log clean and press each rep

Just threw 205 on it and did 12 in 60 seconds mostly 1 motion. Wasn't too hard

deadlifts and other stuff

Was pretty excited to deadlift till i remembered I was out of chalk. I should have used straps but didn't want to throw my form off since i am just getting used to pulling mixed grip again anyway.

deadlift

135x5
225x3
225x3
315x3
365x3
405x5
455x5

hands feel like hamburger this morning my grip stinks. Not bad pulling 480x5 with straps is my best 515 in a suit touch n' go  I am going to match 480x5 without straps next week

Axle stiff leg deadlifts DOH

233 3x3

Incline DB bench

85s 3x10

incline db rows

85s 3x10

"grace" with an ironmind axle

135lb clean and press 30 reps

did it in 1:51 it was pretty damn easy I guess my conditioning is better. Hardest part was counting to 30

Monday= squats

going belt less on my front squats for awhile. They always do me good. Only thing adding the belt helps is my ego.

Front squat (no belt)

135x5
225x3
225x3
255x3
285x6

some pistols haha did 10 with right leg. my left leg wouldn't work today even though my  left leg is way stronger and last time I did these I had the opposite problem

back squat

275x10
275x10

Hanging leg raises

3x10

filled up my Ironmind sandbag with 200lbs of sand for some fun this weekend

WA Strongest Apple events 4 weeks out

I passed out on my couch at 8:30PM Friday night woke up at 4:30 back in bed by 5 and slept again till 7am that felt pretty damn amazing. 

Hit the events a little earlier than normal in the day after a good breakfast 4 cups of green tea and 2 scoops of max force

Yoke walk 70'

picks and short starts up to 540

http://www.youtube.com/watch?v=_dw7xmEP4a4&feature=youtu.be

610 in about 25 seconds. PR still slow, still sucks but it is getting better. Just got to keep working

Circus Dumbbell

warm ups with 2" plate loaded db

circus dummbell

130x5 in 60 seconds

130x8 in 90 seconds

90lbs on 2" db 2x10 with left arm 

Farmers Walk 

210x140ft turn at 70

turn sucked grip felt good

Deadlifts actually feel good?!

Felt awesome for a change. I knew I just needed some lighter training and rest.

Deadlift just a belt dead stop reps

135x5
225x3
225x3
315x3
365x3
425x9 PR no straps. pr with straps is 10 and I lost balance hitching the 10th....

I baby powdered my thighs and when I tried to hitch the 10th it kept sliding DOWN when jerking it up haha

DO Stiff Leg Axle deadlifts

213 3x3

good mornings 3x10

incline db curls 75s 3x10

kettlebell swings

70 3x25

airdyne sprints 60 seconds on 30 seconds off 4 rounds

great day of training

Learning to jerk it with wobbly legs

Surprisngly not very sore today after squats yesterday. That is unless I have to bend down or walk up stairs... Also blew out another pair of jeans today.

Axle Press

123x5
173x3
193x3
213x3
240x5 PR

not very explosive, basically push pressed

Close grip sling shot bench

135x5
225x3
275 3x3

3x8 circuit of

db lateral raises
incline db flies
incline db reverse flies
hammer curls

My upper body is weak right now, overhead is still ok since I get good leg drive but lockouts feel soft. With my wrist injury it was preventing me from doing much upperbody work the last month or so and it shows. Time to build back up!

squats squats squats

Front Squat no belt
135x5
185x3
225x3
275x3
315x3 PR
335x1 PR

Practice kb snatches

yeah i don't know how to do these......

Back squat

225 3 sets of 20

This was tough, I feel better this morning than I thought I would this morning. Sure tomorrow will be worse. Walking back to the squat rack was the worst part


Ab pulldowns

3x15