November 4, 2017 – Week 12, 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

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

Sled Drags/Prowler Pushes
205x100’/205x100’
205x100’/205x100’
205x100’/205x100’
205x100’/205x100’
205x100’/205x100’

Stretching

Comments: At home for training this time. I was looking forward to not having to wake up to an alarm after this week at work and not having to drive out for training in the morning. Really wanted to sleep in. Of course I slept well but woke up feeling seasonal allergies acting up. Oh well. Warm-up with the sled drag around the block. Been a while. Last time I used it I think was the very end of last training cycle for Refuge Barbell. Felt good, little bit of a lower back pump on the left side. Calf work after that. Felt tight but hardly noticeable disparity between the two sides. Then on to box touches. These felt really good on my hamstring today. Squat therapy was modified a bit. I don’t think I’ve ever done them at home before. I didn’t have anything that was at 16” so I had to stand on some plywood. This was inside and my ceilings are low (for me) so I had to bend my arms so I didn’t keep hitting the ceiling. But still good, knees felt alright. Hip airplanes didn’t start off well. I lost my balance immediately on the first rep. First time this entire cycle. Serves me right trying to do them on a slanted driveway. No issues after that first oopsie. No knee clicking on the right side but still feel something. Again no pain, just observing. Band rows and biceps stretches felt good. No issues with the biceps. Push-ups were ok as well. 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. Same exact workout to end the last training cycle. Allergies acting up so I just added a little bit of weight to the last time I did it as I remember I was overconfident the last time and this is a bit of a lung burner. I also didn’t have to deal with leaf piles and sticks in the road last time either. I felt a little slow at the start but that tends to be the case with these kinds of workouts. My times improved with the third set being my fastest. Then I got slower the following two sets. Sweating quite a bit after this workout despite the short duration. I didn’t think I would be back to competing at this level of competition so soon after the injury with essentially one competition under my belt since coming back. I’ve put in the work these past 12 weeks and I just have to put it all out there in six days.