April 2, 2016 – Week 1, Day 3

Dynamic Warm-ups

Farmer’s Walk
125x60’
125x60’
165xpick
200xpick
200x60’ in 8.74 seconds
200x60’ in 7.89 seconds
200x60’ in 8.01 seconds
200x60’ in 8.13 seconds

Tire Flips
425x1
425x3 in 10.84 seconds
425x3 in 11.45 seconds
425x3 in 10.53 seconds
425x3 in 10.09 seconds
425x1

Yoke
200x35’
200x35’
300xpick
400xpick
500xpick
500x35’ in 5.75 seconds
500x35’ in 5.35 seconds
500x35’ in 5.28 seconds
500x35’ in 5.41 seconds

Ring Pull-ups (McGill Style)
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27 Minutes of Stretching

Comments: Had to modify my workout week with this new training plan. Light speed events require equipment haha. I was initially going to do what I could nearby in my first draft plans. Then the weather was saying that that days I would need to be able to lift at particular gyms it would rain so this day got moved to Saturday so I could do indoor event training. Of course, it didn’t rain at all (it was 80-100% up to the day). Whatever. So off to B.A. Athletics to train. I got up later than I would have liked (I blame the burritos). It starts spritzing so it was best to just do the stuff inside. First up was farmer’s walk. I used the top loaded implements. Haven’t lost a step haha. Just got to get faster. It was hard to track my times on these with the course (I had to go diagonal to get a full course inside). No issues. Then on to tire. Never had issues with tire but that was many years ago. I want to say four years ago. So even though the tire was super light, I was worried it would injury my biceps. I wore the copper fiber sleeves for extra mental protection. Had to do some familiarization with the tire. It came back to me haha. I remembered the feeling in my wrists on the first set. I had to get quite low and deep into the tire so I got some scrapes on my shoulders. I got enough pop off the floor that it pretty much flipped itself. Arms still intact haha. On to yoke. Again, light but with speed. Haven’t used a Rouge Fitness yoke before. I set it lower than I would normally do on yoke. No issues here, just got to get better. I was surprised these runs were all under six seconds, it felt longer haha. Then it was time to do McGill style pull-ups. Not sure if I did these right (tense, push scap down, pull explosively) but I did my best effort. Hard to gauge how high I’m pulling with no bar like I usually have for pull-ups. Short rests meant little time to think. Stretched and then my entire lower back seized up. Icy Hot and ibuprofen and rest now.