January 20, 2018 – Week 8, Day 3

5 Minutes Sled Drag (55lbs for .25 miles)

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
135x50’ in 7.38 seconds
185x50’ in 8.15 seconds
225x50’ in 9.27 seconds
225x50’ in 8.55 seconds
225x50’ in 8.78 seconds

Hip Belt Sled Drags/Prowler Pushes
185x100’/185x100’
185x100’/185x100’
185x100’/185x100’
185x100’/185x100’
185x100’/185x100’
145x100’/145x100’
145x100’/145x100’
145x100’/145x100’
145x100’/145x100’
185x100’/185x100’

Stretching

Comments: Even without the injury last week, I think I needed a week like this this week. I felt like doing nothing after work Friday and didn’t go for my usual 2 mile walk. Weather looked good for the following day so I figured it would be easier to just stay home and do the workout here. Nothing special that needed to be out at Lancaster and since I’m still not sure what is wrong as far as diagnosis and prognosis, it is best to stay local in case something happens. Don’t want another 45 minute drive to urgent care if needed and I got all my first aid stuff at home. Not that I even want to be thinking that could happen. I ended up sleeping until almost noon and didn’t start workout out until after 3:00PM. Warm-up with the sled drag around the block. Been a while. Got my legs pumped up. I wasn’t expecting that with the airdyne bike stuff I have been doing but I guess that is more quad dominant and this is more hip and hamstrings. Calf raise work after that. Easy, no stress on my hand. First time where I’ve felt nothing from that injury from Nationals. Box touches with a wide stance after that. These felt great. Then regular body weight box squats. Had to make a setup for these using a coffee table, a mat and some wood blocks. Felt good. No aches, form felt good. Then regular stance box touches. Pretty good but not as good as the wide style felt. Lower back a little tight. Band rows felt good. Push ups were good, shoulders tight still but not as bad as it has felt this week. Hip airplanes were needed. A little tougher on the left side (not balance wise). Two things planned for today as far as event work. First being farmer’s walk. Warm-up to 225lbs for three sets of 50’. There was some fear with this. I know it is not a biceps exercise but it could stress it if I make a misstep. Jerk the weight up on the pick, try to overcompensate on the start, etc;. Not stuff I like to think about or should be thinking about but appears to be reality. I had even planned on start lighter than I did but I felt okay with carrying out weights and stuff to setup my course (to keep cars from inferring) that I thought that 135lbs shouldn’t be an issue. Getting into position with the farmer’s felt weird for some reason. Like they were too close together. Biceps felt tight and I was trying my best to get a secured grip that wasn’t causing the biceps to flex. A bit more deliberate of a pick and then I tried to pick up speed. No issues so I went up in weight. I was solo today and so I didn’t have the best line of sight for the end of the runs so times may actually be faster than what I put down as I had to guess based off of angle and when handles crossed the marker. But not too concerned about that with this week. 185lbs a bit tougher. Little bit of spittle from my forceful breathing haha. Again, still good but anxious. On to 225lbs. Back of my mind thinking that these could be the last farmer’s walks I do and doing my best to shut that out of my head. Truth being I felt more issues resetting the weights back at the start then doing the movement. It’s improving so I know I will get back to full power eventually, just might not be in time for Iron Goliath. I had meant to wear my rehband belt for these top sets but I forgot to put it on the first one so I just did them all with nothing. I took long breaks so that I could mentally prepare and to make sure I was getting fluids in this session. It was only after I did these that I realized I was to be doing 2 minute rests. I also noticed I was supposed to do my deadlift warm-ups differently the workout before as well. Not intentional. I think my body was just telling me what to do. The next part of the workout was going to be rough. Sled drag and sled push medleys for 100’ each way. The usual workout has been five runs with 1-2 minutes rest. This time it was ten runs with 1 minute rest. Moderate weight was the plan so I went lighter than I’ve done the five runs. Another change was doing these with a belt attachment for the drags. Trying to take stress off the biceps which might happen if I’m holding with my hands. I kind of thought this would make it easier. It didn’t. The lack of hands actually made the sled drag harder on the legs as it didn’t stay in line as smoothly as it does with the hands holding and guiding. A bit of instability training. Outsides of my quads were really sore after this. As what usually happens, I start somewhat slow and get better up to set three and then drops off dramatically as I fail to recover fully. Set five took over a minute to finish so I knew that I wasn’t going to finish this with the minute rests with this kind of weight so I stripped off the weights in the front of the prowler. This was actually pretty good as it still had the drag being hard since the front was the back on that and it meant the front was heavy so less skid contact and then all the skids were down for the pushes so it was easier. I knew I could finish this with this weight and I figured that since the last set was the last one, I could put back on the weight for that set. It was tough and took almost as long as the fifth set did but I got it. Took my time putting stuff away. Man were my legs sore. I believe the expression Jesse Marunde had for that was “smashed cats” with how I was walking haha. Stretched to end the day. Hopefully good news at the follow up on Monday.