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5/14/2012 10:20:46 AM -
5/13 Yoke-Frame

Yoke/Frame Medley-At the Europa I'll be doing a 900 Yoke and 680 Frame for 50' each. To prepare for this, I'll be alternating weeks between high volume light work for speed (last week I did 10x50' with a 660 Yoke and 275 each hand farmers) and low volume heavy work for strength.

This week I did 3x50' each with 840 Yoke and 635 Frame. I made my 3 runs in 28.9 (2 Drops on Yoke, just sliding down my back), 25.4 (1 Drop on Yoke, same sliding down my back) and 20.8 (moved the start height down which threw my balance off a bit at the start but I was quick from there. I made the last Yoke run in just under 11 seconds and every Frame was done in 8-9 seconds.

My Yoke is a little looser than the one I use at Odd's house (which is more similar to the one I'll use in competition probably) and maybe the difference of 1-2 seconds. I'm confident that sub 20 seconds will win this event in CT and I know that I'll be doing that then. My goal is sub 17 seconds, breaking down as under 7.72 seconds in the Yoke (the NAS record for this weight/distance) and 7 seconds on the frame, with the rest of time for the transition.

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Chad Wesley Smith


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