August 26, 2017 – Week 2, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

I-Beam Farmer’s Walk (drops at 60’)
125x120’ in 16.79 seconds
200x120’ in 18.61 seconds
270x120’ in 23.37 seconds

Stone of Steel Over Bar (57”)
138x1
176x1
201x1
225x1
249x1
275.5x10

Sled Drags/Prowler Pushes
75x100’/75x100’
125x100’/125x100’
175x100’/175x100’
225x100’/225x100’
275x100’/275x100’

Comments: Another event training session and driving out to Lancaster. I slept in a little more than I planned on doing because I also stayed up later than I planned on doing. Still got bruises from last week. Warmed up on the rower. No issues with my arms or upper back. Calf work easy and the box touches for both styles were good. Squat therapy was the best it has been all week much like last week. Hip airplanes felt great too. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders but that could just be because I can’t setup a higher thing to grip for the stretch like I can at the Y. Set of push-ups to finish things up. Tougher than I would like still but the easiest they have been since I added these back in. First item of the day was farmer’s walk. Alternating with the yoke for right now. Lot less working sets but going 120’ on all sets. Still low volume approach that seemed to work well leading up to last contest. Using the I-beam farmer’s walks for this training cycle, especially since doing the drops wouldn’t go so well with the other handles haha. A bit trickier to do the repick compared to yoke since I have to expend a bit more of myself to get the implements up and going. First two sets weren’t bad, only about 2 second difference between the two with the increased weight. I put the smaller plates on the bottom for the top set as I didn’t want any weights popping off the pins if I wasn’t able to control the drop. 270lbs definitely felt like something on the pick haha. I had hoped it would go up easier and I hesitated slightly on the second pick as I didn’t want to rush it and have my grip slip. I think I stepped on the bottom of the left handle so I had a bit of resistance trying to pick it up on that fast turnaround. Despite that, it ended up being just a hair faster than my yoke run from last week so not bad. On to stone of steel. I was nervous. You’d think I shouldn’t be with how things panned out at the contest. Nats is not allowing grip shirts and I’ve done maybe one session since I returned to training without one and that was just it empty. And the sweating. So much. Enough that I ended up buying an unnecessary amount of athletic tape. Sweaty arms on the stone of steel leads to unhappiness. Goal for the session was to work up to a comfortable single without any grip aids (chalk, gloves, tacky towel) and then put on whatever (minus grip shirt) for a set of ten at about 90-95% of what I feel I could get in a minute. But not limiting myself to a minute. Hard to say really as pretty much all training last cycle was me doing this solo with getting the stone of steel back eating some time. But I felt that I could put in a good effort with someone rolling the thing back to me. So I went with the singles and I kept going up in weight and didn’t need to use the tape. It wasn’t rainforest kind of humidity today. I felt good for more without anything but knew to just stop there as the goal was “comfortable” and not a max. But still nervous for the top set as I wasn’t sure where my “conditioning” was. I could have severely overestimated myself. But even with that, I felt like I was going to do well. Put on the gloves and tacky toweled my hands and arms and took a few breaths to focus and got to work. Other than some adjusting before picking the stone up, these were solid and fast. Not overdoing the lift getting it over smooth so that the thing could get returned quickly. I only felt some fatigue on the last two reps. This was one of my best sets. I turned to get the camera it had turned off. Same thing that happened last time. I guess it doesn’t like the tacky towel. Really pissed off about ti as I wanted to have that for reference and I also wanted to see if the reps were all in a minute. Despite that, it was good and I feel confident with this event going into Nats. Last thing for the day was a leg burner; more medley work on the prowler. Sled drag into prowler push. No set rests just keep increasing the weight. Haven’t done these at Lancaster before so I wasn’t sure how the course would feel. I used a tow strap for the first two light sets but realized it wasn’t going to work as the single strap made the pull uneven where I anchored it and it got in the way on the push portion. Lucky there were two tow straps so I changed the setup. Much better. I noticed the push portion was much tougher than the drag. Made that last set a toughie. Glad to be done and finished up with stretching.