June 24, 2017 – Week 4, 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

Farmer’s Walk
With Turns (at 50’)
112x100’ in 14.34 seconds
Straight Runs
202x50’ in 7.09 seconds
Max Distance
305x167’10”

Stone of Steel Over Bar (57”)
138x5
201x1
225x1
249x1
287x10

Keg Carries
250x273’9”
250x273’9”

Stretching

Comments: Cold, allergies, I’m not sure. It isn’t as bad as it was two weeks ago but as is usually the case, it lingers. Tried to get some good sleep in to be ready to train. Got to train earlier than I usually do. Warmed up on the rower. Felt smooth. Calf work went well and right into box touches, band rows and biceps stretch after that. No issues here either. Slight balance issues on some reps of hip airplanes but still good. 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. Windy as a bastard out when I started. I didn’t realize how windy it was at the start. It was blowing my cones I had to mark distances but not knocking them over. I was thinking someone kept moving them at first and I was angry for no reason haha. Put some small weights on the cones to keep them from moving. First set was slow. Slower than last time. Just warm-up and the event is a straight run. It’s the turn I think with the “confined” space. Then I ran into further frustration. Wind kept knocking over my camera and the handles kept rolling. Camera fell one to many times and it broke. So had to use my phone for the rest of the workout. Straight run was good. Much faster than last time. I think I could pick up more speed getting the pick right. Third time doing max distance farmer’s walk so I’m getting used to how it feels. Pick felt a little harder but I felt better moving with it. Didn’t feel that heavy in my hands. I should say, didn’t feel heavy in my shoulder girdle. Ended 10’ short from last time but still going a long distance still. Took my time getting ready for the next exercise; stone of steel. First time I’ve paired this with farmer’s walk so wasn’t sure how that would feel. Kind of did this last week too with the carries. Plan here being to work up to a weight and go for 5-10 reps. I was little timid with the first two reps of that top set but I got better with getting full extension and getting my hips into it. First five weren’t bad, the last five were tough. Didn’t stop until I got ten. Well, I wasn’t positive it was ten at that time as I lost count and no one was keeping track haha. Almost three minutes of effort there. Really happy with the effort. No one is going to out work me. And not done as there was still one more exercise on the agenda. As has been a theme the past two weeks, a max distance carry for two sets. Go to failure with the implement, rest five minutes and bring it back to the finish. This time it was a keg. I usually do keg carry low, right on the hips with a staggered grip. While this can let me go farther, it isn’t going to be the best option for the medley work and I need to work on my stride. So holding high, off the legs. I did one pick up to the chest to make sure it wasn’t going to put weird pressure and mess up my breathing. Rather not find out on the run. I realized quickly into that first run that this was going to be easier than the stone of steel and sandbag for carrying but would mean further to go. I also realized this keg had water sloshing in it too. The return set was the toughest one of these so far. It was the furthest and the wind picked up and was blowing against me the whole way back. I was about 25’ from finishing when I had to go up a little incline and the wind picked up more. Almost stopped me in my tracks but I was able to push through to the end. Long day, really tired after all this. Looking forward to some down time to recover.