11 October 2009 - Sledge Work

Warm-Up
-Wrist Stretches
-Neck Stretches
-Shoulder Rotations

8lb. Sledge Mace Bell Swings (L/R)
-10/10
-10/10
-10/10

8lb. Sledge Hammer Levers to the Face (L/R)
-8/8
-8/8
-8/8

8lb. Sledge Hammer Strikes
-10/10
-10/10
-10/10
-10/10
-10/10

Jedd's Killer Chain Roll-Ups (20' Tow Chain/8lb. Sledge; Both Directions)
-3 total

This sledge is an 8lber with a 36" handle. The sledge hammer strikes were full-on swings, striking a big oak stump we use for a splitting block. All strikes were done with the hands in a fixed position; the first 10 reps were done with my RH above my LH, the second set I alternated the hand positioning - LH above RH. Feet planted, deep breath, draw the hammer up, full-force strike, and control the hammer upon impact. No more than 1min rest between sets.

This was the first time I ever did mace bell like swings with the sledge. They're fun, and with the light sledge it really did a great job of warming up my shoulders.

The chain roll-ups on the sledge are just terrible. They fatigue you're lower arms faster than you could ever imagine. I felt like Popeye after the first up/down set.

Goody