December 9, 2017 – Week 2, 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

Farmer’s Walk
112xpick
112xpick
170xpick
With Turns (at 100’)
170x200’ in 31.89 seconds
With Turns (at 50’)
220x100’ in 21.03 seconds
Max Distance
270x196’7”

Sandbag Rows
101x10
193.5x8
288.5x7 PR+2 reps

Sandbag Load to Height (59.5”)
253.5x9

H-Stone Carry (off floor)
Turns at 50’
250x250’
300x186’9”
350x105’4”

Stretching

Comments: Meant to go to sleep early. I was going to come home, walk and then eat. But that didn’t happen so I was grumpy getting up to go drive out to Lancaster for training. Some uncertainty and I imagine I will have that until I’ve done every movement possible with weight on my hand and wrist. Upper back soreness from whatever I did last workout is pretty much gone. Airdyne bike like last week. Legs were very stiff and sore just walking into the gym so I definitely needed something to get the blood flowing. Calf raise work after that. Easy stuff here on the legs. I was expecting some resistance as my left calf had tightened up a bit at the end of last workout. Box touches with box squats in between the two variations again. Legs felt pumped on squats. Both styles of box touches felt good. No hamstring tightness so that is good. Band rows after that felt good on my back. Push-up ok, more pressure on the palm of my hand than the calf work. Hip airplanes felt good. Then on to the event work. Farmer’s walk for distance. Backup plan only for if the snow was too much. I was more concerned with my wrist holding up to the weights I needed to hit. I had trouble with gripping a 110lbs dumbbell on Tuesday and my grip felt taxed with the 362lbs axle rack pull. I had to make sure that it was worth it. I did picks to see how it felt. I put on the wrist wrap for the second attempt and figured it would work. I went up to the first work set just to make sure I was good. I figured out how to get the wrap on without having it looped around my thumb so that is a plus if I need to do gripping with the wrap in the future. Snow coming down but not sticking to the street. But it would to anything else. Had to cover the handles (first a shirt, then two doo-rags) to keep them dry. First set was a long distance walk with a turn. Had no idea how the turn would feel on the wrist. Turn sucked but I’ve been only doing it with 112lbs since I’ve come back from the back injury. It was definitely a long walk but got it. More weight and half the distance for the next set. I had brought my good clamps and collars. Perhaps too good as I nicked my knuckles trying to take them off to change weights. Felt alright the next set but the turn was awkward. I had to deviate a little from a straight shot so I didn’t drop the handles on my doo-rags. Had to take a breather to get myself ready for the last run. 80% of what I’ve done for 50’ for max distance. The other sets were based off of percentages too. I honestly wasn’t sure I could stand up with this weight with how little confidence I had in my grip after this week. I got set and went. I was surprised how relatively quick it went up. I was thinking that any second the handle would slide out of my right hand but it didn’t. I just kept walking. My legs got tried before my grip did. Just shy of 200’. Wrist was bit sore after this. Inside and out of the snow for the rest of the workout. Sandbag work followed. I weighed the sandbags I was using rather than assume the weights. Turns out they were slightly heavier so that’s good. Sandbag rows to a top set. I had bought a new sandbag to get something heavier for training (putting weights on top for now) but it isn’t ready yet. I had a few options with these. I could do a pyramid or same reps. I decided to pyramid it and then try and get more reps with my top weight from last cycle. That was tough. Weight shifted a little after I put down the sixth rep so I readjusted it and went for one more. I was really only to do one more rep than last time. Then up next was something I hate doing, sandbag loads. Ten reps in my own time with a challenging bag. The fatigue and heavy breathing by the end gets me. I took the heaviest bag and set it up in front of the yoke. The area I used with the rack and axle was in use for deadlifts so this would have to do. I figured for added difficulty to raise up the height too. Fatigue was definitely setting in by rep seven. Nine was ugly. I would have done ten but I lost count and thought I had done ten reps. Counting is hard. Last torture of the day was husafel carries. I had jokingly said that I was done with these after Nats but they keep pulling me back. Goal for today was max distance with increasing weights up to contest weight. Contested event is from the floor and timed for a set distance. My usual style is good for max distance but it isn’t speedy with setup. So I’m trying out a normal front carry style that lets my legs move freely and use this training to build up the muscle in the upper body to hold it this way. This was tough. I’m hitting distances that I was hitting with my staggered grip with 100lbs more. Humbling but I knew that it would be going into this. It feels very sudden when it goes on me this style. I took my time in between sets. To give my mind a break and because I was by myself and it was a pain moving that thing around and filling it with chains. Finished and stretched before leaving. Car covered in snow. Lots of accidents on the way home so my commute was about twice as long as it usually is. Need to rest up.