May 13, 2017 – Week 10, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx7/7
BWx7/7
BWx7/7
BWx7/7

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)
BWx7/7

Farmer’s Walk
With Turns (at 50’)
112x100’ in 13.97 seconds
Straight Runs
202x50’ in 7.72 seconds

Sandbag Rows
100x5
150x5
150+25x5

EOMOM (Farmer’s Walk & Sandbag Over Bar)
272x50’ in 9.24 seconds/250x3 to 57”
272x50’ in 8.97 seconds/250x3 to 57”
272x50’ in 9.48 seconds/250x3 to 57”
272x50’ in 9.48 seconds/250x3 to 57”
272x50’ in 9.32 seconds/250x3 to 57”

Stretching

Comments: I know last time this workout came up I said that session was the toughest. Well now this one replaces that. Went out to Lancaster to train so that meant packing stuff into the car the night before and getting up early. I got up early, just not as early as last week (I hit snooze three times). Rainy but no issues getting out there. Warmed up on the rower again. Felt better this time. Could also just be that my left side of my back and hip was feeling better this time. Calf work felt pretty easy, despite doing the rower. Box touches, band rows and biceps stretch followed that up nicely. Little achiness in the left hip on the sumo style but just a little. Hip airplanes continue to be trial and error. Trying to work all the different aspects. Balance more on my leg than using the supporting structure to hold myself. Sometimes I feel I make progress but other times it feels like I have a ways to go. Event work followed. Much like last week, this was going to have warm-ups of two parts of the main EOMOM workout. The pairing this time being farmer’s walk and sandbag loads. Warm-up was modified a little in that the second run was another plate jump for a 50’ run. Not bad. Prep for sandbag with the rows again. Felt quite easy this time around. Then the hard stuff. The stuff I was dreading. Heavy farmer’s walk for 50’ into sandbag load for a triple. Repeat five times. Last time I attempted this, the clips on the farmer’s walk had other plans. Tried something different using rubber pipe tubing with a way to tighten it. Even put a cut-up piece of one in it to try and make it tighter. It took a good while to tighten all four with a screw driver. Seemed to be secure by then. First run with the farmer’s walk was alright. Felt a little rough. On the fourth run with the farmer’s walk, I noticed that I didn’t pull hard enough and stay tight so my pick-up was not so good but I managed to pick up speed on the run. I tried to fix that on the last run and it went better. The rubber pipe stuff wasn’t cutting it and I had to shove on the spring collars with it to ensure I could complete the workout without any unintentional quick dropsets. Sandbag work was good for the most part. Different yoke so I was trying to shove the sandbag over to get outside the loading pins around the base of the yoke. I only had one slip-up on the very last rep where I got a bad hold with my left hand. I recovered and got the rep but it wasn’t to the standard of the other reps on sandbag. I was breathing hard and heavy during this. I was worried I wouldn’t finish after the second pairing but I knew I had to do it after I got the third set down. Sometimes the work needs to make you feel something. Felt good to be done though. After coming down from the strongman high, my knees were so achy and tight haha. Stretched and helped out a bit before heading home. Going to eat and sleep well tonight.