May 27, 2017 – Week 12, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx48/48

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 13.33 seconds
Straight Runs
202x50’ in 7.61 seconds
Max Distance
282x172’7” in 30.91 seconds

Sandbag Rows
100x5
150x5
200x5

Sandbag Load to Platform (58”)
250x10

Sandbag Bearhug Carry (turns at 50’)
250x100’ in 22.76 seconds

Stretching

Comments: Out to Lancaster to train this time. Nice out which was good considering some of the programed stuff for today. I went to bed later than I wanted too. Caught up with people a bit before getting on with the workout. I don’t know if I genuinely wanted to talk with people or if I was just trying to put off the workout haha. Warmed up on the rower again. Felt better this time, even with the week break from it. Calf work went well. Whatever issue I was having with my one side I got sorted out so I wasn’t fatiguing as bad. Would have liked to have gotten to 50 but this is good. Box touches, band rows and biceps stretch after that. Felt good. Nothing felt achy or tight. Hip airplanes were mostly good. Lost my balance on one rep so I did another to make up for it. Then on to the stuff I was dreading. It didn’t look like much on paper but numbers don’t tell everything. Farmer’s walk to start things off. Outside with the metal plates. Same warm-up as last session. The different shaped plates made things interesting. Some of the plates had larger holes than others so some give in the handles that I usually don’t have when I’m using all the same style of plates. Knocked over the cone on the warm-up set with a turn but still improving my time. I put on the rehband belt for the straight run to get used to it for the working set. Faster than last time but I feel I can do even better. I was hesitant at the start of the run with the pick-up as I felt the plates shift and I was worried it was going bail on me (still haven’t got a perfect clip situation figured out). Once I knew it wasn’t going to slide off, I was picking up speed by the end. My stopping caused the plates in the right hand implement to slide forward a few inches. The thing that was worrying me was the next set. Max distance farmer’s walk run. My grip is one of my strengths with farmer’s walk but I still had doubts swirling in my head. Mostly just variations of “what if I fail?” so it took a bit to get those thoughts quiet and give it a shot. Not my fastest run but the name of the game was distance. Got a pretty good distance. If I can go faster with less fatigue, I feel I can go much further. After that (a relief to be done), I had sandbag work to do. Sandbag rows for sets of fives with the last set being the next bag up from last time. More of prep/warm-up for the next two exercises. Sandbag loads followed the rows. I wasn’t too sure how to setup this one at the gym. Both yokes were being used (I didn’t want to be running around them anyways) so I eventually ended up using box jump boxes and some rubber mats. I couldn’t get it to the same height as in my garage but it would have to do (I didn’t realize until I was done there were more mats). Plan being the 250lbs sandbag for a set of ten as I did several weeks ago. No time limit, just get the reps at my own pace. Even though it was just a little bit higher than what I did last time, this felt really tough. I got five within 60 seconds but it took a bit longer to get the remaining five. Last rep wasn’t as convincing as I would have liked but I got the height and the platform wasn’t very stable. Got the strength but conditioning needs to improve. I took my sweet time getting the last exercise setup after that one. Final item of the day was a sandbag bearhug carry. Same sandbag as the loads but doing a course with a turn. Chalked myself up pretty good and squeezed. First half of the course I was slow and my breathing was off. Forget how breathing can be effected on these front carries. Once I made the turn, I got my breathing under control and picked up speed. Satisfying end to this cycle and going right into the next one.