April 16, 2016 – Week 3, Day 3

Dynamic Warm-ups

Farmer’s Walk
125x60’
125x60’
175xpick
215xpick
215x60’ in 8.08 seconds
215x60’ in 7.72 seconds
215x60’ in 7.38 seconds
215x60’ in 7.65 seconds

Tire Flips
650x1
425x3 in 8.65 seconds
425x3 in 8.54 seconds
425x3 in 7.84 seconds
425x3 in 7.34 seconds
425x3 in 7.51 seconds
425x1

Yoke
265x35’
265x35’
355xpick
435xpick
510xpick
510x35’ in 4.97 seconds
510x35’ in 4.79 seconds
510x35’ in 4.97 seconds
510x35’ in 5.02 seconds

Ring Pull-ups (McGill Style)
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1

23 Minutes of Stretching

Comments: I can’t say I was as rested as I normally am for this workout. Normally (well, the last two weeks) this workout has had two days of rest. This time, just one day and I spent my rest day prepping my mother’s garden (weeding, overturning soil) and then going for a walk. I was more ready for this time than last for the early wake up. At least I thought I was. I mean, I went to bed at a somewhat reasonable time and got ready to go to B.A. Athletics. However, I left my measuring wheel and my camera at home. No visual feedback and I’d have to ask people to help with timing. Farmer’s walk to start off the day. I was able to take them outside so I could insure I was doing a full 60’ run. I measured off the distance using a tape measure so that took some time haha. More weight than last week and I really wasn’t sure if I could measure up to previous weeks as I would be able to have an accurate distance and time. On the first set, I hesitated too much on the start commands (everybody’s cadence is a little different) I got better at timing it right the following sets. Third run was my fastest time this cycle on farmer’s. Tire up next. Had to make up for doing one less set last week. I was going to try shoving some medicine balls into the tire to adjust the weight but the opening in the tire lip is too big. I had to move a heavier tire first before I could do my stuff. Other people were using the 900lbs tire and I was definitely getting an itch to do it but got to stick to the plan. I changed things a little (okay, a lot) on the tire in that I actively worked on shoving the tire down as fast as possible instead of just popping it off the ground as fast as possible. I was thinking of this as too much of just a lower body exercise but the upper body could be involved more. Obviously, my time improved dramatically on this. I did something to my left foot finishing the second set but I figured it would go away with the endorphins of training and it would be a post workout issue. Yoke next. I found out that the yoke I was using the previous two weeks was 22lbs lighter than I had previously been told. Not happy about that. Idea today was to increase the weights a little but with not knowing I wasn’t doing the weights I thought I was the previous weeks, this was going to be fairly large jump for speed work. Big traffic cones on this just to be cautious as per usual (however, probably unnecessary as this other yoke is like 8’ tall). Had to have different person for timing so yet another cadence to try to adjust to for the start commands to get accurate times. I was concerned as my pick with the weight was bad and I was off. However, I really stepped things up and all but my last run were under 5 seconds. I guess not having tight hip flexors helps with speed haha. McGill Style pull-ups to finish off the session. Little more weight, same sets. I don’t know if it was from the yard work yesterday or what but these seemed to click this week. At least for most of the reps. Finished up with some stretching and called it a day.