September 23, 2017 – Week 6, 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

Yoke/I-Beam Farmer’s Walk Medleys
y-300x100’ in 11.34 seconds
400x30’/125x30’ in 10.91 seconds
500x30’/200x30’ in 11.90 seconds
600x30’/255x30’ in 13.57 seconds
750x60’/310x60’ in 28.33 seconds

Sandbag Rows
100x10
175x8
265x6 PR+10lbs

H-Stone Carry (off platform, turns at 60’)
300x278’10”
350x276’1” PR+8’7”
400x194’2”

Sled Drags
365x184’ in 75 seconds

Stretching

Comments: I felt pretty good this week. The SI joint stuff calming down. I feel back on track so to speak. Out to Lancaster to training event work. Warmed up on the rower. Felt pretty easy at the start but then got back to normal difficulty about halfway thru haha. Calf work was okay and the box touches for both styles were good. Squat therapy was really good. You wouldn’t think that my knees had been bothering me the rest of the week. Hip airplanes were pretty good as well. Close to losing my balance on a few reps but stayed stable. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Set of push-ups to finish things up. A bit more effort compared to last week but still good. Medley work for Nationals with yoke and farmer’s walks. First set with just yoke for a long run was slightly slower than last time. I felt stiff and didn’t pick up speed until about 2/3rds of the way down the course. It was hot out today. Not sure if the hottest it has been but the sunlight was heavy feeling and the longer the session went, the hotter it felt. Then setup half distance course again with both implements. Essentially the same weights as last time working up to the top set. I changed the setup a little in that I had the yoke on the left and the farmer’s walk implements on the right. I remembered that in every big contest I’ve done with this kind of medley for Strongman Corporation that this is the setup. Best to try this out to make sure I can get the transitions down. The first set with the farmer’s I felt like I rushed it a little as I felt a lot of tightness in my right hip. But no issues after that. Second to last set, yoke was same as last week in weight but a slight increase in the farmer’s handles weight. Top set was going to be tough. Full course length with 50lbs jump in the yoke weight from last time. Farmer’s walk was just 10lbs more per hand but I hate these farmer’s handles. I get blood blisters on the purlicues of my hands from how they sit. Pretty big jump in weight from the previous set of the yoke. I took what I learned from last time with the pick and set myself a little more forward and stood up completely before taking off. I felt that I was going to finish it right after I picked it up but didn’t feel like I could accelerate. But every time I get under yoke this training cycle, I’m doing a personal post injury best so can’t complain. Additionally, the yoke could be 10-30lbs heavier than I have listed but don’t have a way to weigh it without disassembling it. So I could be better off that I think I am. My transition to the farmer’s walk on this one was garbage. I felt like I was moving in slow motion getting over there and into the farmer’s walk implements. I did feel that I kept a consistent pace on the farmer’s walk handles and didn’t feel like I was going to drop them this time. I was really out of breath after this one haha. Sandbag rows after that. Same plan as last time, working up to a heavy top set. Had to adjust the small light bag mid-set. Medium set felt easier this time. Bigger jump on the top set compared to last time. I had not been sure how I was going to do last time with doing it back to back for two weeks but I felt good this time. This went well. Felt I have plenty still in the tank here on this. This is the heaviest sandbag so I will just have to keep adding plates on it as I get stronger for rows. Not worth it to try and make a heavier sandbag just yet. But really pleased with how smooth these reps felt. Husafel stone again. It felt even hotter outside now. No shade, no cloud cover and hot black top. Had to cover the thing in a towel to keep from getting burns picking it up. I really don’t know what happened on that first run. Never felt secure with it. Just felt tired and my grip started slipping. Ended up almost 50’ shy of last session’s distance with it. First time I’ve failed to beat my distance on a max distance carry since returning to training from injury. The area on my left forearm that had a bruise last time (and had hard spots last week) was hurting from that run. I moved things around to make sure I didn’t have any pain from and articulations of the elbow, wrists or fingers. Even with the oppressive feeling heat, I wasn’t stopping. Wrapped my forearms with athletic tape (finally using some of the 36 rolls I bought) to see if that helped with the pressure, the heat and sweat. Second run was better. Almost matched the distance. Felt more secure this time. I really wasn’t sure at the time if this was good or not. This apparently was a little bit of an improvement on my best with this weight. Really didn’t want to go for that last set with contest weight. Felt a bit like the first set with my grip but kept pushing. My training partner thought I could keep going but I was done and completely missed the drop tire. Least distance I’ve gotten with this weight so far this training cycle and about 20’ short of last time. But got to keep things in perspective. Heat was sapping my energy every second I was outside and this would still be about 12th place overall from last year. And almost 20’ more than my best in contest with this weight. Last item of the day was a max distance sled drag. Weight didn’t matter, just needed to work the entire time limit of 75 seconds. My brain was fried by this point. Face felt like it was going to slide off my face every time I bent over to pick up a weight to put on the sled or putting stuff away from the husafel stone. I thought I had a lot more weight on the sled from last time I did it but it was only 10lbs more. I was really beat so I just kept an even pace so that I was working the full time. That was more of my concern with having my legs cramp up and having to stop before the timer went. I did slow near the end but legs kept pumping. I was downright exhausted after this session. Put the stuff away and stretched in front of one of those big industrial fans. Sat in my car with the AC on max for a bit too before driving home. Ended up putting an ice back on my neck when I got home to finally cool down. Going to take things easy on my off days so that I’m ready for another week of hard work.