Monday
Suspended Good Morning (bar at belt level)
Barx5,5
135x5,5
225x3,3
275x3
315x1,1,1 PR
Lots of rolling and stretching
All I really wanted to do, did arms and abs and growler work on sunday so I was a little wore out from 4 days in a row.
Bench
Warmup-Bar, 95, 135
185x5,1
225x1
245x1
255x1
265x0
265x0 1/2 board
275x1 2 board
Axle Floor Press/Chains
70/120x10
70/160x7,7
70/120x10
Chins x25 reps total
OH Tri Ext
40x12
50x12
60x12
70x12,12
Pull Aparts x a million at several different angles
So I found out tonight that my shoulder mobility and external rotators are severaly lacking behind. Were guessing this is the reason that I like to go all gay pterodactyl on the bench. Im not strong enough/mobile enough to keep my elbows solid and inline with my forearms as I bring the bar down and my elbows shoot in. Found a few really good angles with pull aparts that I severely fail at.
Growler Warmup
Axle C&P up to 210x1
other shit.
Squat-straight bar to squat box
Warmup-Bar, 145, 235, 325
415x1 ace briefs
465x1
505x1,1 metal wraps
415x3 no wraps
Block Pull 495x6,6
Decline Situps 30,20
Well I wanted to get more out of the briefs and get a heavier weight on my back but my weight/strength is down after a week of drinking lol. Looking forward to finishing up the semester and focusing back in on training for strongman may 26th and the upa meet in july.
For anyone lurking who might get some benefit from reading this, here is a efs q&a question I recently had answered about stones and truck pull.
Hey Clint, couple questions but I wanted to say that I really enjoy your videos and you seem like a great guy. I look forward to reading any ebooks you come out with.
So I’m training for my first strongman comp next month and here’s a vid of my first attempt with stones. The event is a 270 stone over a 48" bar for reps. I have no idea if my form is good or not and wondered if you could see anything to improve on. I feel like I should get my hips a little lower on the pick and sit back a little more in the lap posiiton.
One of the other events is a truck pull and last year the truck was a fully loaded semi tractor/trailer. I think the winner pulled it 4". Do you have any tips if we have to pull something insanely heavy again this year? Thanks a bunch and hope everything works out for you, we all appreciate what you do.
Thanks Kyle…and you can bet that when my e-books come out they will be some of the best works about Strongman Training that you’ve ever seen on paper. If you print them. In high quality. Bounded. In color.
Here is your Stones Video: (vid from above)
Your pick up looks fine but you have got to sit down lower once you have it lapped. Because you are essentially on TOP of the stone once you have it lapped, you have to lower back extend the Whole Doggone Thing up to the platform and hope that you are tall enough to load it. You didn’t get to use any legs in the motion at all.
If you sit all the way down with the stone and then grab over the stone, your body is now behind it and you can swing squat it up then pull back with your arms and shoot forward with your hips and THROW the stone onto the platform.
There really is no reason why you aren’t loading 330’s for doubles instead of missing a 2nd rep with a 265!
Here is a slight video explanation that may help you. If it doesn’t…get back with me.
As far as the Harness Pull, when it comes to a truck that only moves 4 inches or 4 feet…body weight is super important and there isn’t a lot that you can do. Make sure that you are wearing Rock Climbing shoes…there is nothing better. Get your body as low and as long as possible as possible (called “laying out”) and start with very VERY short and choppy steps on your toes.
If they will let you, I’d pick up some gardening gloves from Wal-Mart. They are yellow, cream, or white on top and either green or blue fingers and hands. The colored part is rubber coated and you want the smallest size that they sell…even if you have BIG hands like mine. Get them on and use athletic tape to tape the wrists tight. This will give you extra grip on the rope, assisting you to have a little extra torque to get the truck started. If you can ever get it started…usually you can move it pretty decent. Remember that 1 inch beats 0 inches!
You will need to video yourself on the harness pull training because you will FEEL like your crotch is about 2 inches from the pavement when in reality you look like something similar to the St. Louis Arch. It just takes time and practice!
DB Bench
Warmup
80x5
90x5
95x5
100x5
105x4
DB Incline
75x8,7
65x10
few drop sets
Some rows, pull aparts, and some yoke work. Didn’t get as much done as I would’ve liked but our meeting ran a little long and I had a final to get to 
DE SSB Squats
260/120 x2x6
DE Deads
315x1x5 short lights
SSB High Box with chains
310/160 x10
310/200 x10
310/240 x10
310/280 x10 oh mah god this sucked.
Leg Curl
100x15
120x15
Some 2 man deadlifts haha
[quote]kblk3125 wrote:
Some 2 man deadlifts haha[/quote]
Shenanigans!
OHP
Barx10
95x10
135x5
155x5
175x1
185x1
195x1 PR!
185x1
Some Axle Cleans
1 Arm DB Press
Incline Bench 135x12x3
Curls
Abs x55 total reps
Floor Press with Chains
Bar x10
Bar/80 x5
95/80 x5
135/80 x3
155/80 x1
175/80 x1
195/80 x1
205/80 x1
155/80 x5
Log Incline Press
90x10
140x10x3
100x15
Yoke (short side of gym)
2pps x1 trip
3pps x1 trip
4pps x2 trips
3pps x1 trip
Wide Grip Tri Pressdown
50x12,15
60x12
Shoulder and hip capsule mobility work
Started watching the mobilitywod.com videos, lots of areas I need to work on but it all feels great and I would highly recommend checking them out to anyone reading this. Sanfranciscocrossfit on youtube. Speed with the yoke is getting much better as well!
DE SSB Squat
Warmup-Bar, 170
170x3 avg bands
260x2
350x2x5 sets ace briefs
400x1
440x1
470x1
DE Deads
135x1,1 short avg bands
225x1,1
315x1,1,1,1
GHR x15x3
Back Ext 25x12x3
Abs
Squats moved well tonight, really itching to get another suit.
DE Bench
Barx10
Barx8 added minis
95x3,3
115x3
135x3x5 sets
Wide Grip Chest Supported Row
1 plate x10
2 plates x10x3
DB Decline
60’s x20,15,15
Face Pulls
100x15x4
OH Tri Ext
90x10x3
80x15, 60x10, 40x15 (cluster)
Curls
Almost thought about skipping this session, like usual I’m glad I didn’t because it was a good one. Lots of work done, benching went pretty well.
Bench
Barx10
95x10
135x5,5
185x3
225x1
245x1
295x1 ram
365x2,2 4 board ace shirt
405x0,1 3 board
DB Low Incline
70’s x10x3
50’s x15,12
Seated Row
150x10x4
Pull Aparts and Face Pulls