April 9, 2016 – Week 2, Day 3

Dynamic Warm-ups

Farmer’s Walk
125x60’
125x60’
175xpick
210xpick
210x60’ in 7.79 seconds
210x60’ in 8.18 seconds
210x60’ in 8.03 seconds
210x60’ in 8.69 seconds

Tire Flips
425x3 in 10.68 seconds
425x3 in 9.72 seconds
425x3 in 9.86 seconds
425x3 in 9.54 seconds
425x1

Yoke
300x35’
300x35’
400xpick
500xpick
500x35’ in 5.33 seconds
500x35’ in 5.15 seconds
500x35’ in 5.28 seconds
500x35’ in 5.13 seconds

Ring Pull-ups (McGill Style)
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1

35 Minutes of Stretching

Comments: I wanted to get there sooner this week then I did last so I made sure I went to bed early and actually set an alarm (granted I hit the snooze like seven times). Snow was falling outside and it was going to be worst at the time I was planning to leave so I left an hour earlier. Only had to deal with the scary conditions for the about the last six miles of the drive to B.A. Athletics. Obviously this was all inside. First up was farmer’s walk. More weight than last week but still speed focus. Lots of foot traffic so diagonal was not an option so I just made the lane as long as possible. I put traffic cones on the handles because apparently someone sprinting with metal I-beams wasn’t incentive enough to make sure people weren’t in the lane. Not sure what was up but my hip flexors felt like they were going to pull my leg bones out. Must be really delayed muscle soreness from the jumps. Again, hard to track the times this week on these with the limited space. Camera didn’t want to cooperate and I’m fairly certain I bruised a finger and a foot. Tire up next. No warm-up needed as I knew this tire now. Sets were easy and I improved my best time by about half a second. I was supposed to do five sets but I misread my sheet and only did four same as last week. Yoke next. Big traffic cones on this just to be cautious. Same weight but I started heavier with the warm-ups. I really had to slow down my warm-ups as my hips were just burning. With how tight they were, I didn’t think I would do as well as last week. But I improved on times here as well. McGill Style pull-ups to finish up this one. Added weight and dropped the sets a bit. Left biceps and forearm didn’t like the first few sets but I got better as I did them. Stretched a fair amount and then home to recover. All the snow melted by the time I got back so only thing to make sprint work tomorrow a pain will be my tight hips haha.