April 1, 2017 – Week 4, Day 3

5 Minutes Sled Drag (55lbs for .25 miles)

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx5/5
BWx5/5
BWx5/5

Sumo Box Touches (12” Box)
BWx15

Hip Airplanes (supported)
BWx3/3

Band Rows w/Biceps Stretch
MBx25/10 seconds

Regular Box Touches (12” Box)
BWx15

Hip Airplanes (supported)
BWx3/3

Band Rows w/Biceps Stretch
MBx25/10 seconds

Farmer’s Walk
With Turns (at 50’)
112x100’ in 15.39 seconds
Straight Runs
162x50’ in 7.93 seconds
222x50’ in 9.59 seconds
222x50’ in 8.95 seconds
222x50’ in 8.65 seconds

Sandbag Load Over Bar (57”)
200x10

Stretching

Comments: Sleep felt good. Got a little later a start then I planned. I didn’t expect ESM to be so engrossing this year. Weather still fluctuating quite a bit so I wore long sleeves. Sled drag warm-up around the block like last time. No lower back pump so I think that is a good sign. A small dog chased after me about the last third of the course. About the size of one of my shoes and definitely not listening to its owner. I had to keep an eye out so that I didn’t step on it or run it over. Heart rate only at 142bpm and that was at the end when I went up my driveway. Calf work after that. Bit of a pump in them going right into it after sled drags. Starting to get about the same level of difficulty with both legs on the single leg style. Was able to move between the other exercises at a good clip. Thankfully no aches. Box touches, band rows and biceps stretch all felt good. Still playing around with the hip airplanes. Anchor for support was a bench this time so much lower. These felt better in the hip but balance tough. Again, probably nowhere near where I should be with them but I think I’m starting to benefit from them. Then on to the event work. Farmer’s walks again on the menu. Tried to take what I learned from last session and applied it here. It is a good thing I checked what I was to do today before I went as the warm-up was different this time. A plate per side for 100’ with a turn at 50’. Not bad, didn’t feel much torque on the turn. Then onto heavier straight runs. First set felt stupid heavy in my hands but that generally is how it goes with farmer’s as I warm-up. Then on to working sets. 20lbs bump in weight from last session. Since this is heavy weight for me right now, I’m making sure I stay tight and stand up fully with the weight before taking off. It certainly makes the start feel like an eternity but I felt like I was able to recover and pick up speed. The runs got better as I went. It felt like it last time but this time the times reflect how it felt. Sandbag over bar to end the day. Options were to do the same bag as last time for more reps or to go up in weight and hit 5-10. The sandbag last time was way too easy so I had to go with more weight. My 200lbs bad has seen better days. I haven’t touched it in over a year and it has holes (they don’t like it when you drop them with weight plates inside) and wrapped in tape. Started to get anxious. Hell, I was anxious thinking about it during my farmer’s walk runs. Just have to get over it and just do it. I went at a more casual pace compared to last time I did sandbag as I wasn’t certain on the integrity of the sandbag. I stopped a few times to try and fix the top of the sandbag to keep sand from spilling out. Just wasn’t happening. I will have to secure the sandbags so that I don’t have to worry about that while doing this and just focus on lifting it. Third of the way done this cycle and going strong.