April 23, 2016 – Week 4, Day 3

Dynamic Warm-ups

Farmer’s Walk
125x60’
125x60’
175xpick
220xpick
220x60’ in 8.92 seconds
220x60’ in 8.24 seconds
220x60’ in 8.75 seconds
220x60’ in 8.05 seconds

Tire Flips
425x3 in 9.06 seconds
425x3 in 8.40 seconds
425x3 in 9.01 seconds
425x3 in 8.34 seconds
425x3 in 9.43 seconds
425x3 in 8.01 seconds
425x1

Yoke
255x35’
255x35’
345xpick
435xpick
525xpick
525x35’ in 5.43 seconds
525x35’ in 5.21 seconds
525x35’ in 5.10 seconds
525x35’ in 5.09 seconds

Ring Pull-ups (McGill Style)
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1

30 Minutes of Stretching

Comments: Out to B.A. Athletics for event work. Didn’t forget anything this time. It had rained in the morning so I was regulated to indoors. Farmer’s walk to start off the day. Even though it was drying out side, the handles have carpet on the bottom so no dice. Had to make due to setup a 60’ course. More weight than last week. I knew I’d have had a tough time getting accurate times with these trying to pick a spot for the camera. I felt fast but the camera says otherwise. Granted pick felt relatively slow but I felt like I was booking. I’m realizing that there could be significant margin of error with using my camera and having someone hand time it. I may need to pick one or the other to keep things consistent going forward. I could also be tired but it felt like I was going faster than last week. Then on to tire flip. Another set added on. Like the farmer’s walk, I felt fast but times were slow. Again, uncaring machine vs. human error. Tire can be fickle in that it can land funny and cause it to flop more or wobble. I had a tough time on the fifth set as my grip slipped and I had it wobble on two of the flips. Yoke was up next. My right side of my neck and tarps were feeling tight. I felt good on these but again, timer says I was slow. Just got to keep working at it and figure out if I want to having the human element or leave it down to the luck of what the camera catches (the light was bad on the first and third yoke run). McGill Style pull-ups to finish off the session. Little more weight, same sets. Didn’t click quite like last week did but I didn’t irritate my biceps. I think it feels better if I bring my feet forward and tuck my hips. Stretched and then home to relax.