April 8, 2017 – Week 5, Day 3

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

Leaning Calf Raises
BWx10

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

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)
BWx5/5

Yoke
217x50’ in 6.23 seconds
217x50’ in 6.65 seconds
307x50’ in 6.43 seconds
Minute Runs
452x50’ in 7.01 seconds
452x50’ in 7.02 seconds
452x50’ in 7.12 seconds
452x50’ in 6.70 seconds

Stone of Steel Over Bar (57”)
138x5
211x10

Stretching

Comments: Solo training again this weekend. Got a little over 12hrs of sleep but I think I need to get more to catch up with the deficit I built. Hamstrings were a little tight and I think it might be from not doing my usual recovery work the day before after walking. I had a social engagement I was running behind on haha. Sled drag for my short warm-up. No yappy dog coming after me this time. Heart rate got to 149bpm at the highest. Really that is only about half the course as the first half it was about 108bpm. Calf raises felt good and moved right into the one leg style. Still feel alright with these. One leg is feeling better each time now. Then on to box touches, band rows and biceps stretch. I like doing these circuit style. Regular style box touches first time through and sumo the second time. Compared to the previous two workouts from this week, I didn’t notice much difference in switching up the order this time. Could just be from the hamstrings feeling tight. Band rows were good felt them in the back and arms. Getting better at finding a good position to maximize the stretch for the biceps. Hip airplanes are still difficult but I think I made progress this time. I made sure to start off on my weak side leg first. Tried to do these slow and controlled. Didn’t stumble like I have previous sessions. Concentration was good. Then on to actual event work. Yoke with three warm-up sets into minute runs with the working weight for four runs with it being 50’ runs still. My traps felt tender with my sled pull harness so I knew it would be an interesting sensation with the yoke haha. Wind was playing havoc with my camera so it was hard to get my times for some runs. Bloody wind. With the runs with timed rest, I did what I had done for just the last run the last session with yoke by counting off my time until the timer went, allowing me to get the take off and pick just right. I think it showed as my times were faster overall compared to last time with more weight. Knees ached a lot though so that was a bit of a downside but I think it again had more to do with not getting the recovery stuff the night before (massage, stretching). Then into the garage for stone of steel stuff. Empty stone of steel for a set of five to warm-up. This time I wasn’t nervous with the warm-up set so I guess we got progress there haha. I was concerned about how loud it was as I put it over the bar. I didn’t realize until after that set that I had forgotten to put down the crash mat. Like I said, I don’t think 12hrs of sleep was enough. No harm to the garage floor. The next set was planned to be 210lbs more for a set of 5-10. The combinations of plates and spacers came out to 211lbs so very close. Nerves came back full force for this set. Just told myself to do it. Noticeably tougher from last time. Didn’t think 10kgs would be this tough. Got a bad pick on the eighth rep (no way was I missing out on ten) and it kind of threw me for a loop so I took a little bit of breather before going for the ninth rep. This was very exhausting. I did notice that I was catching the stone of steel up higher on the pick, not getting down like I had the first two sessions. Catching high feels like more hamstring and back. May need to play around with this to see if I should focus on one over the other. I know that the deep catch has been something I did with very heavy atlas stones with tacky, usually 22” diameter ones. With that done, it put away the equipment and stretched.