December 2, 2017 – Week 11, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Yoke
180x50’ in 5.34 seconds
360x50’ in 5.93 seconds
500x50’ in 6.80 seconds
600x50’ in 7.94 seconds
700x50’ in 9.20 seconds
800x25’ in 6.07 seconds
850x25’ in 7.74 seconds
900x25’ in 13.49 seconds

Stone of Steel Over Bar (57”)
138x1
182x1
225x1
275.5x1
315x1
Added Tacky Towel and Grip Shirt
364.5x1
Added Receiver Gloves
414x1

Sled Drags
275x100’
365x100’
455x100’
545x100’

Stretching

Comments: Again, not sure how things would go for this workout. With how things have felt the past two workouts, most everything should be doable if wrist is acting up. Out to Lancaster for training. Medication for the inflammation still wreaking havoc on my digestive system. Had to go three times before leaving and three times while I was training. But it was good to be back in the strongman gym. Changed things up and warmed up on the airdyne bike. I don’t think I’ve touched one of those since I was a little kid messing around. I figured it would be better than rowing with the wrist and better warm-up for the event work I had. A lot more muscular fatigue than say the precor AMT in the legs. But probably good to deal with the DOMS from this first week back. Felt good. Calf raise work after that. Easy stuff here. Feeling more soreness in my one palm from bruising rather than any strain on the wrist so that is good. Box touches with a wide stance after that. Getting better at full movement and increasing speed as the set goes on. Then regular body weight box squats. Best they’ve felt this week. This usually does feel the best on the knees. Then regular stance box touches. No feeling over too much quad emphasis this time. Band rows after that felt good on my back. Push ups were good. Still using a wrist wrap for now. I think I may be good without one next week. Hip airplanes were good. Didn’t feel like much and they were easy. I almost do more reps by mistake. Then on to the event work. Also had backup plan for this one but it wasn’t drastically different from the original. But I really hoped I didn’t have to deviate. First up was yoke. Hitting speed and strength here. Big jumps in weight for 50’ up to contest weight for the next show. Warm-up sets last cycle helped me get better at the start with the short runs. But I need to get better at moving. A little concerned with right knee (no pain, just feels off and has since the last heavy week before Nationals). A little slower than I would like but it was under 10 seconds so that’s good. I looked at my old numbers for time and apparently this is a speed PR for this weight haha. Then on to strength building with half the distance. Another 100lbs jump for the next set. Definitely felt heavy. Then 50lbs jumps from there. I had a fantastical number in mind but I knew I needed to treat each run with respect. 850lbs felt tough. But I’ve done this weight since coming back on this yoke so I knew I had it. Uncharted territory since back injury. Haven’t been into 900s in a little over 3 years. I had to have my mind right for 900lbs. This was really tough. I felt I started off well then I got off balance. Pretty much stopped and then baby steps to the end. I’m good at grinding out yoke. Wanted more but called it there. Goal was to do a solid run and I couldn’t guarantee I could finish 950lbs with no drops. Stone of steel was next. This was the one I had a big question mark against. Wrist seemed to be fine braced and straight but nothing where I had to spread my hand and have the wrist in flexion. Those fears went away when I pulled up the empty implement and no pain. This stone of steel session was essentially the same as the last workout right before Nats. Go up to a good single with nothing to assist with grip and then anything goes up to a conservative single for the day. I knew the minimum that I wanted to attempt with no assistance so I took “plate jumps” up to it. Didn’t feel like my best work working up to 315lbs. Maybe I was still thinking about my wrist, maybe I do better with small jumps or maybe the stupid heavy yoke earlier and the max deadlift from Thursday might have affected performance. It was a bit hard to break it off the ground as I felt like my grip was slipping. But I got it to my lap and wrapped my arms around it like an amorous octopus and made short work of the load. Couldn’t guarantee the next lift so on to anything goes time. I did have the option to go with tacky on concrete stones but I felt it wasn’t worth the hassle at this point and just stick with the stone of steel until I max it out. The stones at the gym jump from a 20” 375lbs to a 22” 453lbs. I plan on making some once I know what weights are going to be for some upcoming big shows. So I put on grip shirt and tacky towel to start things off. I used the same weight that I had missed twice before getting. This was tough. Probably where I should have called it. But I wanted to test something. I had not worn my gloves as I didn’t think they would make much of a difference with a tacky towel. I was also not happy with the slipping at Nats. I figured I’d try more with the gloves this time. I loaded up the stone of steel with an unknown weight (about 50lbs more) and figured I’d give it a shot and if I horribly missed off the ground, I’d know the gloves aren’t worth if tacky towel is allowed at a show. But yeah, that came up off the ground easier than the previous weight. Managed to extend and load it over the bar. Ended up being 414lbs on the scale. Certainly gave me pause. I may have to keep track of lifts with and without certain gear. Be interesting to see if regular tacky on concrete feels like gloves and tacky towel. Last thing for the session was sled dragging. Three to five sets of 100’ up to a heavy but conservative max. I keep skipping to max it seems. But I had the bright idea to wear my rock climbing shoes for these to increase my ability to grip the asphalt. I certainly could do that but man did it hurt my feet. One way is slightly downhill and the other slightly uphill. 90lbs jumps per set. 545lbs was a bear to even break the inertia and get moving. Almost took a minute but I was able to get it done. Legs were pretty tired from that set. I think putting on plates and putting stuff away bothered my hand and wrist more than any actual training today. Stretched and drove home to decompress.