April 29, 2017 – Week 8, 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

Farmer’s Walk
With Turns (at 50’)
112x100’ in 14.38 seconds
Straight Runs
162x50’ in 7.55 seconds

Sandbag Rows
100x5
150x5
150+25x5

EMOM (Farmer’s Walk & Sandbag Over Bar)
262x50’ in 9.11 seconds/250x2 to 57”
262x50’ in 10.32 seconds/250x2 to 57”
262x50’ in 9.42 seconds/250x2 to 57”
262x50’ in 9.60 seconds/250x2 to 57”
262x50’ in 9.29 seconds/250x2 to 57”

Stretching

Comments: This is probably the toughest workout so far. Again, weather just unpredictable. Literally had percent chance of rain fluctuate from 100% to 5% in a half-hour. I had to wake up early anyways as my father was leaving around noon if I needed assistance and I’d need to drive to Lancaster at a reasonable time if I went there. Weather played havoc as the changing forecast had me lifting several hours earlier than I had planned. It had rained last night so still damp outside. Heart rate monitor still on the fritz. It at least gave a good reading at the end (144bpm) of my sled drag session. Left side felt a little tender but nothing unmanageable. Calf raises were a little tougher this time but still pretty good. Noticed the disparity between the two sides again this session. Wasn’t really noticing the past few sessions. Then on to box touches, band rows and biceps stretch. Got a good sweat going but that could also be the humidity. Hip airplanes followed. One side felt like it had less resistance than the other. Still a tricky exercise. Then event work. Much like last week, this was going to have warm-ups of two parts of the main EMOM workout. The pairing this time being farmer’s walk and sandbag loads. Usual warm-up I’ve been doing past sessions on the farmer’s walk to warm-up. A little slower than last time. But this is in the morning. Takes a little bit longer to get going. Into the garage to prep sandbag. This time, it was just bent over rows with the light sandbags. Holds at the top of each rep. Last set was with a 25lbs plate on top of my 150lbs sandbag. Felt alright but somehow a little harder than how these felt last session. Maybe because I was treating them as a warm-up for what was to come. The next part was EMOM workout. Or an attempt at it. Heavy (for now) farmer’s walk for 50’ into decent weight sandbag load for a double. Repeat five times. Things started off ok. The farmer’s felt heavy and it was hard to keep my core tight while moving but I finished the first and second set with no issues. The sandbag I had patched up this morning with duct tape and it worked on all but one of the holes. Sandbag was great. All the issues were with the farmer’s walk. On the second set, weights shifted on the pick so I was really slow off the start. Then my timer came unclipped from my waistband and dropped on the ground in such a way that of course the battery popped out. So timing was off after that. Then the plates slid off the handle on the right side after I picked the weight on the third set. Never had this happen with these handles before and I’ve had almost 350lbs on them with this setup. Had to reset the weight and give it another go. My hands were drenched in sweat and I dropped them almost immediately after repicking the weight so another unexpected breather/false start until I could chalk my hands up (the chalk from the first set had been holding up well until then). Same thing happened on the fourth set so we got out the duct tape to secure the weights. After doing that, I had no more issues and finished up the workout. I may need to buy new farmer’s handles for the future that are top loaded so I don’t have to worry about clips. Could have been an injury. Stretched and got a lower back massage and applied some Icy Hot to my back (was a little tender and better safe than sorry) and some ibuprofen as my knees ached like crazy after I cooled down haha. Four more weeks in this cycle left.