April 22, 2017 – Week 7, Day 3

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

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx6/6
BWx6/6
BWx6/6
BWx6/6

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx6/6

Yoke
217x50’ in 6.52 seconds
217x50’ in 5.90 seconds
307x50’ in 6.33 seconds
402x25’ in 4.02 seconds
452x25’ in 4.52 seconds

Stone of Steel Over Bar (57”)
138x5
225x1

EMOM (Yoke & Stone of Steel Over Bar)
502x25’ in 4.61 seconds/225x2 to 57”
502x25’ in 4.00 seconds/225x2 to 57”
502x25’ in 4.01 seconds/225x2 to 57”
502x25’ in 4.04 seconds/225x2 to 57”
502x25’ in 4.05 seconds/225x2 to 57”

Stretching

Comments: This workout was going to be interesting. I was getting conflicting weather reports (one said no rain and the other said rain and then they flip-flopped the next day) so I was debating between going to the gym in Lancaster indoors or doing it at home. My body made the choice for me. Something I ate on Thursday did not agree with me so I didn’t end up eating dinner until late Friday night and next thing I know I’m waking up from a weird dream at 12:36PM the next day. So training at home it was. It had rained last night so still damp outside. Heart rate monitor wasn’t working so I may pitch in on days where I’m using something without a sensor. Walking felt pretty good with the sled. Legs felt a little fatigued by the end. Best the calf raises have felt with the one leg style so far. I treated it as one set, rather than mentally breaking it up as separate sets. Then on to box touches, band rows and biceps stretch. Felt good. No aches in the hips, hamstrings felt good and nice pump in the upper back. My back was feeling all kinds of achy though. Hip airplanes followed. I did my best to be slow and controlled with these. I think it went better than last time. Event work after that. This is where things got interesting. The main part of the workout was going to be a combo of two events (yoke and stone of steel) so the pre-show so to speak was some warming-up on each event. Yoke to start things off. But of course, it starts raining the hardest it has rained so far as I’m starting yoke. I also had on my grip shirt as I wasn’t going to have time to switch shirts between the events later so I might as well get used to it. Rain didn’t seem to hamper me (it stopped after a bit). Usual warm-up on yoke as with past weeks and then two heavier runs for just 25’. Kind of spooky that the weights and times were the same on those two sets haha. Then into the garage for stone of steel work. Empty implement for five and then a bit of weight for a single. I have no anxiety issues with the empty implement now but put weight in and I start to get nervous. I’d like to not be in flight or fight mode but I figure it will happen until I fully gain confidence back in my abilities. Plan had been just 220lbs but loading two plates in was easier. Went up pretty good. No issues with the shoulder/pec/biceps so I was ready to go for the real workout. The next part was EMOM workout. Start with yoke and then the next minute starts with stone of steel. Alternating back and forth until five sets of each are done so about 9.5 minutes of work. Good lord was I nervous doing this. I had my dad film so that I just had to worry about lifting and the time. The first run with the yoke wasn’t the best but still not far off my last warm-up. I realized that I hadn’t pushed my timer hard enough so it didn’t start so I got a little more rest before the next minute started. Even though I had done the stone of steel for a single before this started, I was concerned about going for a double. Thankfully, no issues there either. After that first pairing, I started to feel better. The workout became fun. I felt like a beast doing this and I felt like a proper strongman again. Put the weights away and stretched to end this week. Hopefully this momentum keeps up.