Friday, November 4, 2011

Front Rack Carries

Workout of the Day

WOD 1 – in the morning…

Isometric handstand holds

5 minute alternating Turkish Getups (35#)

WOD 2 – in the afternoon…

Split Jerks 1, 1, 1, 1, 1, 1, 1

3 rounds for time:

20 meter front rack carry (315#)

60 foot pulley hoist (105#)

WOD 3 – in the evening…

“Death by ball slams” @ 40#

Awesome training day. Hit 305# on the jerks and made 23 rounds + 18 reps on the ball slams with a 40# ball. Exhausted but stoked about how the body is feeling overall. Travis from East Sac came over to do the strength session--been really awesome training with him these past 6 weeks. We both felt that walking with heavy weight in a racked position would be a great assistance exercise for jerks. It was. Don't think I've seen this done before, but it's very similar to a yoke carry. I like this version personally because the object I want to feel lighter when I'm squatting or jerking is a barbell. Finding a way to balance it and keep it secure while moving was a challenge in itself. Then backing it up with pulley hoists mad things even more saucy because your grip gets shot. Check the video below.

2 comments:

  1. What is the diameter of the rope you use for your rope workouts such as the pulley hoist?
    Easy to find a the local Home Depot type store or something you had to special order?

    Thanks

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  2. the pulley hoist rope is 1 inch diameter, the climbing ropes are 1 1/2 inch diameter.

    ReplyDelete