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 13.04 seconds
Straight Runs
202x50’ in 7.20 seconds
272xpick
335x47’
Stone of Steel Over Bar (50”)
138x5
201x1
225x1
249x1
300x4
Loading Medley (Keg/Keg/Stone of Steel, 48” bar height)
175x40’/150x40’/176x40 in 30.59 Seconds
250x40’/225x40’/249x40’ in 33.22 Seconds
Stretching
Comments:
Full of anxiety for this workout. Dreading it really. Out to train at
Lancaster for this last heavy workout. I almost threw up breakfast from
nerves. I was already sweating before I left my house. Maybe with the
plan being essentially 3/5ths of the contest at contest specifications
was getting to me. Been pushing things so close to the edge, always the
concern of injury. Not a concern I had when I was younger but with how
things have been in the past, it is a very real concern. One false move
and everything is gone again. Still got upper back issue going on.
Slightly better but still annoying. SI joint stuff acting up again after
the last workout. Wasn’t until I was stretching after the session that
it started to act up again. Really annoying. Over 90 the day before so I
skipped my usual walk so that I wouldn’t be drained going into this
workout. Warmed up on the concept rower. No aches doing this. Already
sweating through my shirt. Calf work after that. Felt alright. Then into
box touches, band rows and biceps stretch. No issues here. Not as much
issues with the upper back touching the box. Hip airplanes were pretty
good. No balancing issues this time. Best they have felt in a while. On
to event work. Usual farmer’s walk warm-up to get ready for the big
show. Slightly slower on the first warm-up this time but slightly faster
on the second one. I was feeling my grip being taxed even on that
second run. Not a good sign. I didn’t feel comfortable jumping up 133lbs
a hand with nothing in between so I did a pick with a decent weight. It
went up easy and felt good in my hands so I felt I was ready. Plan
being to do 335lbs for 60’ with time and commands. I say plan as that
didn’t happen. The pick was slow and I felt my grip going immediately. I
ended up slowing down to try and keep my legs from knocking the handles
out of my hands. And then I dropped them. Couldn’t believe it. I
regrouped and repicked them but I staggered a few inches and down they
went again. I had plenty of time left but I didn’t want to risk injury
with how much effort it takes to lift them. Unbelievably pissed about
it. Kept checking to make sure I didn’t add more weight than I thought I
did. I knew I’d be pretty beat by this point in training but still. It
took a lot of effort to keep myself there to keep going forward with the
workout. Then on to stone of steel. Bar lowered to the contest height
and the usual sets. Didn’t need to extend for these really and good
thing as I was sweating profusely and I was having issues getting full
extension. Had to keep wiping down my arms and face with a towel and
stand in front of the large fan to put on my gloves and then go into the
set to minimize sweat. Ain’t got time for a pulled biceps. I felt like I
had things down pretty good going into the final set with the towel and
fan combo. But I was still worried about the sweaty forearms so I used a
tacky towel. Contest conditions for the stone of steel with it being
300lbs to 50”. I had issues getting it into my lap and then I missed the
first load. Really gets into your head. I kept going. Gloves were
getting pulled down. It is bound to happen at some point with them not
being part of my body and only able to be secured at one point. May need
to play around with gloves and tacky towel in the future to figure out
when it would be best to use one versus the other. But the issue this
time was definitely with the stone of steel slipping on my forearms and
rolling out on the pick. I managed to get a good pace eventually but
then I had a fifth spin out of my forearms again with maybe 7 seconds
left and stopped there. Again, missed with this as I was definitely
hitting 5-6 rep pace without someone rolling the stone of steel back. To
add to it, it appears my camera missed the first and last set so I
don’t have a visual reference to review. Again, took everything I had to
not leave the gym at this point. Eventually, I got the medley setup.
Same as last week with the sets and weights. This time, going for the
parallel grip on the kegs with the carry portion. With how the other
parts of this workout had gone, I wasn’t certain I would get an accurate
picture of which style was best. Speed with the kegs was definitely
better when moving with the lighter set. My only concerns with the
heavier set was if I could get the picks to be just as explosive as the
light set and if I could hold the stone of steel. I got it easy last
week but that was last week and I can’t control the sweat today. The
kegs went well, almost like the lighter set. On the stone of steel, the
thing slid on me on the pick and I had to pause and adjust it to get it
up off my hips. Even with that bobble, I was almost a second faster.
Could mean the difference. So something finally went right this session.
Stretched out and foam rolled my hamstrings and upper back in front of
the fan and then home to decompress.
Sunday, July 23, 2017
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment