That yoke carry pr… you’re scary strong man!
I watched some of Elliott Hulse videos where he shares tips for the carries and it might be new to you so I’ll just put one here-lean a bit forward when you carry, that way the weight (yoke or farmer’s) will carry you and you could run faster.
Best of luck!
Roran: Thanks brother! I do what I can!
Spar4Tee: Thanks so much boss! I am hopefully looking at yoking a grand soon
FarmerOwen: Thanks so much man! It sure didn’t FEEL easy! But definitely easier than last time I tried it!
Regev: Yea man, i try to do that on my lighter carries, but when it is that heavy it is all about one step at a time and survival! Thanks for the tip, keep them coming!
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“If we treat people as they are, we make them worse. If we treat people as they ought to be, we help them become what they are capable of becoming.” --Johann Wolfgang Von Goethe
SATURDAY, 27SEPTEMBER2014 - Work For Today
ACTIVE RECOVERY
40 Minutes of Sled Pulls
At every 8 Minute interval, completed 15 - 2" Axle Deadlifts @ 400lbs
NOTES:
- Definitely caught a little bit of the Yoke flu today. Body feels beat-up and achy from yesterday but that is pretty normal for a day after heavy carries like that.
Here some more tips, those one are for the farmers:
- The best way to train farmers is for distance. Progress can be with weight, time or distance.
- I have no idea how to explain this but he grips is differently [OPEN GYM] Raising The Bar & Crossing That Line - YouTube
Ya. That vid is a GEM! 900 plus pound deadlifter struggling w. Novice farmers walk.
[quote]barbedwired wrote:
Fyi. This is Leeman right now. Tore somethin deadlifting 815 for 5 plus reps… ouch…[/quote]
Poor guy… It’s probably the hamstring or the inner thigh…
Regev & Barbedwired: Thanks fellas, and that really sucks for Leeman!
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“The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights.” --Muhammad Ali
SUNDAY, 28SEPTEMBER2014 - Work For Today
CONDITIONING - 10, 8, 6, 4, 2 Reps of
Chest to Bar Pull-Ups
Handstand Push-Ups
Sumo Deadlift High Pulls with 185lbs on the Bar
Double Unders x3 (10 = 30 Double Unders)
STRENGTH
Work up to a 1 RM Stone to Shoulder
EVENTS - Reps: 5, 4, 3, 2, 1, 2, 3, 4, 5
Stones to Shoulder
60 Foot Prowler Push out to tires
Tire Flips
60 Foot Prowler Push Back to stones
- Complete 5 Stone to Shoulders then push the prowler over to the tires. Complete 5 Flips. Push the Prowler back to the stones and complete 4 Stones to Shoulder…Continue this pattern following the above reps until all 9 rounds are complete.
NOTES:
- I blew through the conditioning in like 3-4 Minutes. I was moving today
- First day trying out the stones I made last week (tutorial on my website)…I am happy to say that they all ended up plenty heavy and we had no trouble with them during the workout today.
- Starting the distilled water gorge tomorrow to start to prep for the dehydration prior to weigh ins…I really don’t think my weight is going to be an issue at all.
How much weight do you have to lose?
When I read you jacked up your knee bad in College I was just curious about a few things. Do you deal with any pain from it now? Does it have any effect on cutting/quick change of directions in sports? Thank’s man.
How much are the stones weight?
Great job as always bro!
Lonnie: 8-10lbs by friday morning. Good to hear from you brother!
law8: Yea man, I deal with pain from it pretty regularly because it is a little bit arthritic. But honestly, it is nothing too bad.
And no, when it comes to athletic and lateral movement, I have no problems with it at all. Thanks for asking man, i hope that helps
Regev: Thanks man. The weights vary on the stones. They came out heavier than the molds predicted, and I actually broke my scale weighing one of them so I am not completely sure on the weights right now. I am fairly certain that 4 of them are under 200lbs and 3 are above. But I couldn’t say what the weights actually are. Thanks for stopping in brother!
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“Never confuse movement with action.” --Ernest Hemingway
“If people bring so much courage to this world the world has to kill them to break them, so of course it kills them. The world breaks every one and afterward many are strong at the broken places. But those that will not break it kills. It kills the very good and the very gentle and the very brave impartially. If you are none of these you can be sure it will kill you too but there will be no special hurry.” --Ernest Hemingway
MONDAY, 29SEPTEMEBER2014 - Work For Today
CONDITIONING - In Front of a Running Clock
3 Minutes Alternating Kettlebell Snatches 88lb Kettlebell
3 Minutes Burpee Pull-Ups
2 Minutes Alternating Kettlebell Snatches
2 Minutes Burpee Pull-Ups
1 Minute Alternating Kettlebell Snatches
1 Minute Burpee Pull-Ups
STRENGTH
4 Sets of 6 Deadlifts @ 525. On your last set complete As Many Reps As Possible. i hit 10 on my last set
-Between Rounds Perform a 2:00 Minute Plank and a 50 Foot Farmer’s Carry - 275lbs each hand
EVENTS: Did some Medleys
Carry a 225lb Keg 60 feet, 275 foot farmers walk x50, duck walk x40…Did it a few times
225lb Keg Clean & Overhead Press, 275 Continental Clean and Press, max effort set of Single Arm Circus Dumbbell presses
NOTES:
- I feel pretty good for nationals. Now I am just playing around with workouts to keen my CNS ready for work and trying to get this damn weight off!
—Well, I leave for Nationals on Thursday night. I will be hungry, dehydrated and anxious. Probably won?t be a very nice person to be around. But I feel fairly prepared which takes a lot of the nervousness away. I know that there will be no shortage of Clydesdales out there to compete against, but I am not overly concerned about them. The way I see it, I don?t have to compete against them?They have to compete against me. The only people that have any clue that I am on the radar at all are 2 guys that I beat at my last competition. I like the idea of being the dark horse.
Alpha Dude! Since i can’t be there in person I wanted to give you internet hand shake and wish you luck dude! I’m pretty “amped” up for your results, you make me wanna compete but right now I’ve got a full plate. Also, if it’s not to much to ask, could you get a vid of your competition?
FarmerOwen: Thanks so much brother! And yea, my events will be reordered and as soon as I get home and edit them, I will share them on here. Thanks again for the encouragement!
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“Rules are made to be broken. Be bold enough to live life on your terms, and never, ever apologize for it. Go against the grain, refuse to conform, take the road less traveled instead of the well-beaten path. Laugh in the face of adversity, and leap before you look. March to the beat of your own drummer. And stubbornly refuse to fit in.” --Mandy Hale
“Probably some of the best things that have ever happened to you in life, happened because you said yes to something. Otherwise things just sort of stay the same.” --Danny Wallace
TUESDAY, 30SEPTEMBER2014 - Work For Today
CONDITIONING
10 Rounds
Run 300 Meters Holding a 35lb Medicine Ball
10 “L” Sit Pull-Ups
10 Thrusters with 170lbs on the Bar
STRENGTH - Squat Cleans
Began with 185 on the bar and completed 2 Squat Cleans.
Every minute on the minute, add 10 lbs and complete 2 reps until I got up to 315
Best of luck for nationals man. I am sure with the work you have put in you will smash it!
Good luck on the competition!! I’m looking forward to hearing about what it is like.
Ironwarrior: Thanks so much brother! We will see if this hard work has paid off or not soon enough!
Roran: Thanks Boss! I plan doing doing a full write up with vids and everything as soon as I get back.
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?Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all." --Dale Carnegie
“If you are not in the process of becoming the person you want to be, you are automatically engaged in becoming the person you don’t want to be.” --Dale Carnegie
WEDNESDAY, 01OCTOBER2014 - Work For Today
CONDITIONING - Tabatas
8 Rounds
:20 Seconds Medicine Ball Slams (50lb Ball)
:10 Seconds Rest
8 Rounds
:20 Seconds Bodyweight ManMakers
:10 Seconds Rest
8 Rounds
:20 Seconds Hollow Rocks
:10 Seconds Rest
STRENGTH - Complete ALL rounds of the prescribed exercise before moving onto the next
At the top of every minute for 15 Minutes, complete 3 Viper Presses. Add Weight Between every Round -Worked up to 255x3
At the top of every minute for 15 Minutes, complete 3 Back Squats. Add Weight Between every Round - Worked up to 500x3
At the top of every minute for 15 Minutes, complete 3 Flat Bench Presses. Add Weight Between every Round - Worked up to 405x3
NOTES:
- Lots of rucking today to help take the rest of the weight off. I’m looking at another 4-5lbs before friday morning.
- I feel pretty good. It is just going to be a race to get everything done before I have to get to the airport tomorrow afternoon. Leaving to go train people at my gym now, then eat and sleep…I will head to work then pack then I need to be on my way to the airport…All good things.
Do you track macros?
Good luck for the comp - tho I’m sure you don’t really need luck as you’re the kind of guy to make your own!
Alpha huge fan of your work. Could you give us some more insight into your diet? I am interested in trying out a high fat, high protein diet like you have set up, any ideas on this? If its not too much trouble could you log your food intake like you used to. Good luck in the comp man.
Good luck. I’ll be following as best I can via whatever info I can find.