June 10, 2017 – Week 2, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx49/49

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 14.10 seconds
Straight Runs
202x50’ in 7.37 seconds
Max Distance
295x177’10”

Sandbag Rows
110x5
160x5
210x5

Sandbag Load to Height (58”)
250x10

Sandbag Bearhug Carry
250x257’11”
250x257’11”

Stretching

Comments: Not feeling the best. Issues from earlier were enough to get me to catch a slight cold. Tried do my best to alleviate things with some ibuprofen, massage, went to bed early and ate like seven strip steaks. Little bit better in the morning but still not ready to seize the day. Slept about an hour later than my alarm initially got me up. Had to make today work as this is the only day I can do these events and I wanted to be free tomorrow. Warmed up on the rower. Not bad, calves were tight and this felt good. Calf work went well. This was good as they have been tense since Thursday. Box touches, band rows and biceps stretch after that. Felt good. Little achy in the hip on first run through but it went away after a rep or two. Hip airplanes after that. No balance issues so no redoing reps. Then on to moving with weights and stuff. Same plan as last time with farmer’s walk. First set being light, longer run with a turn and then a bit heavier for a straight run. Again, knocked over the cone on the longer run with the turn. Almost a second slower from last time. Not too concerned, I think is was more that I miscalculated the turn. Thinking not being the best with the cold. Straight run was much better from last session. Much faster. I had confidence in the weights staying on this time. My concern was with the max distance farmer’s walk run. I didn’t feel like I wouldn’t pick it up but with how I was feeling, I was worried I would severely underperform. I however managed to beat the distance from last time with more weight. I had to use more clips and collars to secure the weight so it ended up increasing the handle weight a bit for that last set. Of course that was just the start of the session so on to sandbag work to do. Sandbag rows for sets of fives. Put a 10lbs plate on top to increase the weight from last time. Felt pretty good but dreading the next exercise. Set of ten with the 250lbs sandbag loading to a height. I didn’t want to do over an object and have to struggle with readjusting the bag but the setup last time was way too unstable. I setup an axle in a power rack and used mats to get the setup right. Not trying to toss the bag over, just getting the extension to hit the goal height. I feel my pacing was better this time and I wasn’t gasping for air during the set like last time. I don’t enjoy this one but I know it is helping me. Last thing was just evil. Max distance sandbag carry bearhug style then rest five minutes and bring it back to the finish. Lots of max distance stuff with failing. As it has been stated, fatigue makes cowards of us all so I need to keep at it. Only did a short run last time but I figured I could beat what I was doing with the farmer’s walk. That first walk was tough with the horizon being the only real goal. Long rest and then on to matching the distance. It’s like extra incentive to not fall short of the goal when you have a training crew. I felt better on the second run and having a visible reference to match made it easier to keep going. I feel I could have gone further on the second run. Very tired after all this. More event specific stuff these next few weeks. Stretched and drove home.