December 23, 2017 – Week 4, 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 5.56 seconds
360x50’ in 6.37 seconds
500x50’ in 6.88 seconds
600x50’ in 7.88 seconds
700x50’ in 8.85 seconds
800x25’ in 6.93 seconds
850x25’ in 8.04 seconds
900x25’ in 10.11 seconds
950x25’ in 13.85 seconds

Stone of Steel Over Bar (57”)
138x1
182x1
225x1
275.5x1
330x1
Added Grip Stuff
379x0
379x0
379x0
379x1
414x0
414x0
414x0
414x0
414x0
414x0

Sled Drags
325x100’
415x100’
565x21’8”
505x100’

Stretching

Comments: Really wasn’t sure how this workout was going to go. Sleep wasn’t great this week and a lot of work stress. Got some cold symptoms. They closed the office 4hrs early on Friday. Usually a bad thing for me with all the work but it appears in my haste that I had forgotten my medication that morning so it was a good thing I could get home early. Ended up going to bed at 9:00PM to try and get a good nights sleep. My stomach was cramping up in the afternoon. Raining outside so that was going to make things a little difficult. Airdyne bike to start things off. Felt good. Calf raise work after that. Easy stuff but still pretty stiff. I mean it is less tight and stiff than it was the beginning of the week. Box touches with a wide stance after that. These feel just right. Then regular body weight box squats. Best they’ve felt this week as they usually do during the week. Not sure why, maybe it’s because I’m doing this earlier in the day versus the other times. Regular stance still is tougher than wide stance. Band rows after that felt good on my back. My back was tight. Push ups were good. Least amount of pain I’ve felt in my palm so far on these. Hip airplanes were good. Didn’t feel like much and they were easy. Then the event work. First thing being yoke. Same as last time this popped up. 50’ runs up to contest weight (700lbs) and then going for a top 25’ run with no drops. It was bit cramped inside so I took the yoke out in the rain. Only did one run before it was strongly suggested I bring it back inside so it didn’t rust. Not my equipment so I obliged. Had to move some stuff around to get a full 50’ with enough stopping room. I felt hot, like the humidity was high. My times working up to 700lbs were slower than the previous time by a little bit. However, my set with 700lbs I was faster than last time by almost half a second so sub 9 seconds which is good for me. Then on to heavy stuff. The strength building portion. Same jumps as last time, aim being to give 950lbs a shot depending on how I feel. I took off all the bumper plates I was using for the longer runs and put on metal plates so there was more room. Also to give me a little rest. My runs with 800lbs and 850lbs were slightly slower than last time. However, my run with 900lbs was much better this time. Over 3 seconds faster. I knew I had to go for 950lbs. But I was nervous. My back was sore and tight. My hamstrings were still feeling the deadlift suit. It was slow but I was in control and I knew I had it. Slow and steady. About half a second slower than 900lbs last time. Added bonus of beating the gym record for sub 300lbs. Pleased with myself with this. Stone of steel was next. Same as last time here as well but aim for more weight on both the naked lift and the armed to the teeth lift. Working up didn’t feel so bad. Taking plate jumps and then adding some more to get to 330lbs. This was tough without assistance. But I got it over. I then got the grip shirt, the gloves and tacky towel on for heavier stuff. It appears that there is a smaller margin of error as the weights get higher for the stone of steel. I got the 379lbs into my lap and I was little off balance and I grabbed the yoke crossbar to stabilize. I went for what I thought would be an easy load but I hit the crossbar and pushed the yoke back. I then failed to lap it giving it another go. I figured the tacky towel was used up (it was an old one from August) so I got another one. Same thing with missing the load by hitting the yoke and moving it. Now I was pissed. I got it lapped again and got it just right to go over. Things weren’t looking good for more. But I had to try. I’ve had misses and come back to hit them and then heavier weights so it wasn’t out of the realm of possibility. Loaded it up to 417lbs and gave it a shot. It came up but I couldn’t get it high enough to roll into my lap. Or I wasn’t squeezing it enough. I felt like it was stuck on the ground. I kept trying and trying and trying. It was starting to look pathetic. I finally gave up on it. A lot of the things that I need for stone of steel were increased in weight a lot this week. Not happy but not going to go into a murderous rage on the next living thing that crosses my path. Finally the sled dragging. Also like last time in that I was to work up to a top 100’ run and try to add weight to it. It had stopped raining but the friction between the road and the sled was insane. It felt like it added a good 150lbs to the weight I was pulling. When 130lbs less than my best last time almost killed me, I figured that I was going to be running on fumes if I did too many sets. I went up stupidly to 565lbs and just moved it about 20’. Could never get traction in my feet. I wouldn’t have moved any of these weights without my rock climbing shoes. My pride allowed me to drop the weight down to 505lbs and go from there. I made it 60’ before I had to stop and breathe. Went another 20’ and stopped again before finally finishing the last 20’. Exhausted. Stretched and drove home to decompress. Felt like I needed a nap so I had the air conditioner going in my car to stay awake.