June 3, 2017 – Week 1, Day 3

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

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx43/43

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 6.02 seconds
217x50’ in 5.90 seconds
302x25’ in 3.53 seconds
352x25’ in 3.87 seconds
402x25’ in 3.74 seconds
452x25’ in 4.08 seconds
502x25’ in 4.05 seconds
552x25’ in 4.57 seconds
602x25’ in 4.54 seconds
652x50’ in 8.38 seconds

Stone of Steel Over Bar (57”)
138x5
201x1
225x1
249x1
275.5x10

Vehicle Push
2,693lbs + 1 person + 185lbs in trunkx216’ in 60 seconds

Stretching

Comments: At home for training this time. Work week had been hectic and didn’t get the sleep I wanted/needed and had few late nights. As I was also traveling tomorrow, it made sense to just catch up on sleep and do my event work in comfort. Warm-up with the sled drag around the block. Sun was bright and it really made a difference if you were in the shade or not. Calf work after that. Still tough to get the reps on the one leg and super easy to get them with the other. Then on to box touches, band rows and biceps stretch. No issues there other than a little ache in the hip on the wide style but that went away quick. Hip airplanes were better than last workout. Not sure what that was about last time. Lost my balance on the first rep with my injured side so I started over to get good reps. Then on to the heavy stuff. Yoke again. Usual warm-up with the empty yoke but then a bit of a change. Smaller jumps and only going 25’ on the runs. Plan being to work up to a top set of between 620-650lbs for 50’. I think this worked well for me. My yoke felt a little “shakier” than usual but it’s fine if my training is harder than contest conditions. More sets with better integration of the belt. Of course, I aimed for the higher weight end of the bracket for the workout. Didn’t feel as pass-outy as last time. Ended up being a little bit faster than last time with 50lbs more so that is also good. I was definitely not as nervous under the yoke going for the top set. Then the stone of steel. More warm-ups on this with the aim being the same as last time; a set of 5-10, depending on how I felt. Warm-up singles felt tougher than I would have liked. I felt like I was getting light headed on the extensions. Everything was set for the top set. It is like a controlled panic attack going for an increase in weight on this event. Every time. I knew I would be fine after that first rep. Even if it took me all day, I would be going for 10 reps. Even with the increased weight, I managed to get six reps in under a minute with a seventh not that far out of the time limit. It was tough to get those last three reps though haha. Using over 90% of contest weight to 7” higher than contest height. My progress on this keeps me motivated. I was spent from that set so I took my time putting my stuff away before doing the last bit of work for the day. Vehicle push for max distance in a minute. I initially tried a heavier vehicle but it wasn’t budging without me denting it trying to grab purchase so I went back to my car. I didn’t have two people this time so I put weight in the trunk. Felt tougher than last time. About halfway into it, a guy on bike rode by and asked if I needed help. It’s nice someone would ask to help a stranger but I was working pretty hard so I did my best to be succinct and cordial while expending little effort in letting him know I wasn’t in trouble. Maybe I was making it look to hard? I didn’t match or beat my distance from last time but I think it had more to do with having weights in the trunk, a heavier passenger and a full tank of gas (it was almost empty last time). But I feel I put in good work today. If this keeps up, I think it might be my best contest performance yet.