Saturday, April 6, 2013

1st Events Training Saturday for 2013

Sled drag
20 meters @ 200 kgs
20 meters @ 200 kgs
15 meters @ 265 kgs
10 meters @ 350 kgs

Bench press
10 reps @ 20 kgs
10 reps @ 40 kgs
5 reps @ 60 kgs
10 reps @ 45 kgs

Keg toss
13 kilo keg (2 handed)
16 kilo KB (1 handed)

Sack carry
140 kilo
narrow hold - pickup and 5 meter walk
wide hold - pickup only

Seated rows
15 reps @ plate 10
15 reps @ plate 12
15 reps @ plate 14
15 reps @ plate 16

I LIKE not having to type '1-arm' bench and '1-arm' seated rows anymore... I don't the tiny little weights I'm moving, but I've gotta start somewhere. To be truthful, the 60 kilo bench press was too much today. The weight itself wasn't the problem, of course, but the tightness in my shoulder at the bottom of the movement was an indicator that I needed to scale it back.

The Keg toss was also not smart. I wasn't going to attempt it at all, until I felt the weight and realised it was even lighter than the kettlebell I'd brought outside to perform a 1-armed toss. So I gave it a shot, and got a twinge at the top of the movement just before the release... but nothing serious. Just a reminder things aren't quite there yet.

And for good measure, I tried the sack carry. Sucked at it, but I picked it ok and there was no pain. Good news. I may even try Farmers walk next weekend, if my deadlifts on thursday are just as strong as last week.

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