July 29, 2017 – Week 9, Day 3

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

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

Sled Drags/Prowler Pushes
200x100’/200x100’
200x100’/200x100’
200x100’/200x100’
200x100’/200x100’
200x100’/200x100’

Stretching

Comments: At home for training this time. Deload week and the workout was something I could do at home. No need of the extra stress of driving. Good thing as I couldn’t fall asleep until after midnight and didn’t wake up until after noon. Warm-up with the sled drag around the block. Been a while. Had to clean spiders off my sled it’s been so long haha. Felt good, little bit of a lower back pump on the injured side. Calf work after that. Still a disparity between the two sides as far as ease of movement but it is still the uninjured side that has the issues keeping up. Then on to box touches, band rows and biceps stretch. Only thing that felt off was my shoulders on the stretch with the left side feeling tighter this time. The box touches and rows felt great. Hip airplanes were better than last workout. I did stand and balance before the actual set to make sure my balance was good. I’ve been forgoing it the past few weeks but it seemed to help this time as no issues with any reps after that. Only exercise with weight on the agenda for today was a drag and push medley. Plan being to do five sets supersetted for 100’ each way and then resting a minute between sets. I did a workout similar to this on Christmas Eve last year. I figured I was stronger and better conditioned than I was then so I added weight. I didn’t realize at the time that the rest period had been cut in half between sets. I was a little cocky thinking I didn’t even need to rest. I was wrong. I wasn’t breathing heavy at first but my legs were starting to get fatigued and cramping up. I forgot how much that sucks. Breathing heavy came near the end. Throat felt raw going into that last set. But I finished and times were pretty close on all sets. I think the third set was my fastest. Took a bit too cool down. I didn’t start sweating until I went inside to stretch so that was another thing to deal with. Last workout before the contest. 33 weeks straight of training to get back to this point. Time to put it to the test.