May 20, 2017 – Week 11, Day 3

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

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx44/44

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

Yoke
217x50’ in 6.14 seconds
217x50’ in 6.66 seconds
307x50’ in 6.08 seconds
402x50’ in 6.92 seconds
502x50’ in 7.25 seconds
602x50’ in 8.57 seconds

Stone of Steel Over Bar (57”)
138x5
201x2
263x10

Vehicle Push
2,693lbs + 2 peoplex230’4” in 60 seconds

Stretching

Comments: Workout for events at home this time. No having to wake up early and pack the car the night before. Sleep wasn’t as good as I would have liked this week. But I woke up rested. Left biceps was a little tight so that was a little concerning. Little slow getting ready for the day as WSM is happening so catching up on the action. Probably going to be watching that stuff like crazy until it is done next week. Thankfully, the weather was much cooler at only 60 compared to the 90 the past two days. Warm-up with the sled drag around the block. Calf work after that. Good thing I switched the leg that is behind as my “uninjured side” is struggling on these higher reps while my “injured side” had little trouble matching the reps. Then on to box touches, band rows and biceps stretch. No issues there. Right shoulder didn’t feel as tight this time on the biceps stretch compared to last workout. Hip airplanes were tough again. Even with the balance before the set. I stumbled on the first set going for rep two so I started over. Did better on the other side but lost balance on the last rep so I did another. Then event work. Yoke to start things off. Working up in 50’ runs to a top set. Pretty big jumps in weight. I figured I’d have no issues with the yoke but I had to keep my thoughts on it than thinking about stone of steel later. Speed with lighter weights is getting better but I need to make sure that I can transfer that to the heavier stuff on yoke. I haven’t used belt on the yoke so far but I figured this would be a session to break that in as I know that abruptly bringing in the belt can mean issues (had experience doing no belt in training and messing up with breathing at contest). Soft belt added for set with 502lbs. Been doing half the distance the past month so need to be ready for that. Added the hard belt for the set with 602lbs. I was getting nervous under it so that is good. Means I’m taking it seriously. I was right about the belt as I will need to work on breathing and running with the increased pressure. I slowed down about half way into the run and I got angry at myself for that and picked up the pace. Felt lightheaded after putting down the yoke. Need more practice with belt and heavier yoke. Other than that, pretty good speed for me. Then into the garage for stone of steel. This implement/event gives me such trepidation. I can’t be calm when it is new territory on this as my heart beats out of my chest. I was floored with how easy I was picking the thing off the ground but surprised how tough it was to extend compared to previous times. I blame the heavy rack pulls haha. The stone of steel training was another change up after a month of doubles with EMOM and EOMOM. Back to the basics with a set of 5-10, depending on how I feel. If I got this thing with the planned working weight for a single, it would be a PR for the most I’ve lifted on this thing since I got it. Heavier than the weight I injured myself with last year by 9lbs and loading it to 9” higher. Worries that I couldn’t grip it also present. Took a bit to prepare myself. I has truly shocked with how easy it was to pull the stone of steel off the ground an into my lap. Extension was a bit harder and I was definitely not clearing the bar by a large margin like in previous sessions. I got five in under a minute and kept going. Conditioning will improve I’m certain but I was definitely gasping for air. Strength and endurance was there as I could keep going taking deep breathes. I wasn’t sure if I had done 9 or 10 by the end. Thankfully it was 10 haha. Last thing for the day was a little conditioning. Lung buster that would work the lower body and not put a pounding on my knees. Essentially, pushing my car for max distance in 60 seconds and making sure I was working the full time. Haven’t done car pushing for maybe five years. My younger sister and her friend steered my car as I pushed it up the street. Short choppy steps on a slightly uphill course. Took a bit to cool off before I put away my toys and stretching. One more week of this cycle left.