June 17, 2017 – Week 3, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

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

Car Deadlift Apparatus Deadlifts (12” pick height, front bar)
emptyx5
175 tirex1
175 tire + 70x1
425 tirex1
425 tire + 70x1
600 tirex1
600 tire + 50x1
600 tire + 100x1
600 tire + 150x1
Added Straps
600 tire + 200x5

Stone of Steel Carries
Rows
138x5
Carries
249x18’1”
249x35’1”
249x116’3”
249x116’3”

Vehicle Push
2,693lbs + 1 person + 200lbs in trunkx468’8” in 80 seconds

Stretching

Comments: Out to train at Lancaster again. Raining of and on driving out but nothing while actually there lifting. Not beastly hot as it had been earlier this week but very humid. Cold pretty much gone by now. Still got upper back/shoulder thing but it is tolerable. Warmed up on the concept rower. Calf work after that was easy so right into to box touches, band rows and biceps stretch. Hip airplanes were really good. No balance issues on any reps. Then the event work. First thing being car deadlift. I had tested it out last week after training to figure out what I needed to adjust to get the setup to the right height for the competition and to figure out if my straps would work. Definitely a different pull from the usual deadlift. Have to stand back from the bar a bit in order for it to clear my legs and be right at my hips at lockout. Goal for the workout being to work up in singles to a top set of five for something that I could make look powerful and comfortable. Empty in hand about 100lbs with just the frame. Small tire on and then plates to the loading pins. I then put the small tire on top for the next size up tire and just kept that and added weight to the loading pins. The next size tire up was 650lbs and I wasn’t sure if it was worth moving it when I had plenty of room on the loading pins for more weight. Might change that next time. Set before my work set was a bit tougher than I was expecting. Everything felt good on the working set. Had few grunting noises in for good measure haha. Definitely more there so that is good. Then came a tough one. Stone of steel carries. I was not looking forward to this. I got to practice this with it being part of the medley and it is the only part that concerns me. I knew it was going to be tough because it is a pain carrying the empty stone of steel around. Warmed up doing set of rows with it empty. I figured I’d see how it went with a regular shirt and chalk. That was a failure. No issues picking up the stone but can’t keep a good grip on it. Very different from sandbag. I can lean back with sandbag. Leaning back with the stone of steel causes my grip to get worse and makes breathing harder. I barely got anywhere the first set and felt like I was going to pass out. Few minutes rest and gave it another try and got about twice the distance of my first attempt. Hamstrings were popping out. This wasn’t going to work, I wasn’t even getting 40’ which was the leg of the medley. Took a break to reset and put on the receiver gloves and grip shirt. The gloves made a bit difference. I felt I was getting more comfortable with the stone restricting my breathing each set. About halfway into the run, it felt like my legs stopped responding and I really slowed down. I told myself to go faster and that seemed to snap them out of it. Also some more guttural noises. This time, I made an appreciable distance, more than doubling the first two attempts combined. Just like sandbag, five minutes and another go to match the distance. I was moving much better and I feel I could have gone even further. Quite the hamstring and upper body workout carrying that thing. Getting better each time. Had a bit of an issue with the car push. I put more weight in the trunk and had a heavier passenger but the parking lot was too easy in the middle. The start was nice and tough and the end went up hill after that. I kept calling for the time when it went up hill only to find out that no one was timing. So I stopped there haha. Going to have to keep track of what I hit a different locations to compare as I more than doubled my usual distance. Felt good to be around other people getting ready to compete. Stretched and drove home.