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.


  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?


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