January 6, 2018 – Week 6, 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

Mouser Block Presses
Dumbbells
30’sx5
40’sx5
50’sx5
Block
126.5x1
126.5x1
126.5x1
142.5x1
162.5x1
183.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x0
202.5x1

Tire Flips
650x2
Added Tacky Towel
900x2
900x2
900x2
900x2
900x2

EMOM Medley (24)
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’

Stretching

Comments: It’s been too cold. As someone who is constantly on the verge of sweating in a polo shirt at office room temperature I didn’t think I’d be thinking that. It’s not so much the single digit temps but the wind blowing making it feel about -20. I didn’t do my usual 2 mile walk recovery session the day before since I had other obligations and by the time I was done it was past 10:00PM. And it was colder the following morning. I had to think back on when I’ve done stuff in this kind of weather. When I have, it was inside some structure away from the wind (unheated though) and if it was outside, I was bundled up until it was my turn to go and I was only out there for as long as needed to complete the event. Last two years it has either been off season training or coming back from injury training so haven’t had to deal with this. But this time it would mean I would need to try and make modifications or risk frost bite. Drive out wasn’t bad. Not many people on the roads. Even inside was pretty chilly. Right biceps has been a bit tender since last week when I had to shovel snow. I think it is more my shoulder being tight then any issue with the biceps. Airdyne bike again. Felt good. Almost enjoy this kind of warm-up. Kind of wish they had these at the Y. Calf raise work was super easy. Still feeling pressure in the palm of my hand. Again, not getting worse but still there. No anti-inflammatories. Box touches with box squats in between the two variations again. No knee issues on any of these. So wide stance felt better, squats felt easy and regular stance felt the best it ever has. Something just clicked on those today. Hopefully I can get that every time now. Band rows after that felt good on my back. Really easy. Push-ups ok, about the same amount of pressure as the calf raises on my palm. Hip airplanes felt good. Then on to the event work. The original plan had been one motion keg presses. Something I’ve never done. However, I got a block press implement and I will have that in a show this year so changed to give that a try. This would be only the second time attempting to lift one. I had done it once before at a contest in 2010 and I missed it horribly. It was 200lbs and I just couldn’t get it into position to press it. In my defense, it was at the end of a six part odd object press medley. I did my warm-ups with dumbbells doing cheat curl to press in one motion like I used to do for log press coming back from injury. I had no idea how things would feel with the empty implement. My observations on this event suggests that the less time on spent with it at the shoulders to stabilize, the better and trying to use a lean back style to get the chest muscles involved. Plan was to work up to something manageable and then do ten singles EMOM style. Not a max single or even close. I know I got a lot of room to improve on this. The implement is similar to my stone of steel in that it has spacers in it so adding 20lbs doesn’t mean it will go up 20lbs. Did three singles empty and then added 20lbs in weights each set. I was hoping that I could get up to 200lbs or so for the EMOM work as that would exceed the weight I missed all those years ago. I didn’t start things off well as I forgot my oly lifting shoes. But I was only going to use rehband belt anyways so it wasn’t that bad. Then I messed up the clean to the shoulders on the first one and had to restart my set haha. This thing is very tricky to balance. There were some sets where I had to reclean it. Set seven was a very soft lockout and I wouldn’t have given myself that in contest. I didn’t want to redo it and possibly screw up the remaining sets from sapping my energy. Number ten I completely missed from trying to get stable. I took a breather and gave it another shot to end the set. During the working set, I was battling with being aggressive with the implement and being cautious of the right biceps. Then tire flip. I had to find out if the 900lbs tire was allowed inside since it has been outside for so long. It barely had any ice and snow on the inside so I was able to get it inside with the help of a training partner. I really didn’t want to have to do that outside. For my warm-up, I did the 650lbs tire for a deliberate double. No sense in doing the 425lbs tire as that was way too easy. I wanted to make sure my grip was good and the movement didn’t bother my biceps. Then on to the big boy. Plan being five doubles done EMOM style. The tire was “sweating” from condensation and the snow melting. I wiped it down with my spare t-shirt as best I could but I knew I had a herculean task in front of me. I had gotten bruises on my thighs from this last time and I already had bruises forming from the block pressing. I was in fight or flight mode with the tire before me. First flip wasn’t that bad but the second one was a challenge. I had wanted to try implementing the knee technique but I was trying to keep from being overpowered by the tire the entire time so the Hungarian hump style it was. I knew my calves were going to be sore again from these. Last time, I had found one good spot to grip the tire and just did the singles as I was able to avoid possible slick spots and wetness. Not so lucky this time. Each flip was a challenge. I really don’t know how I got most of these flips up and over. I groaned when I saw how much time I had left in my first minute after the first double haha. Had to rely on my upper body a bit more this time with having to shove the tire back down. Last double was a gut buster and I’m glad it was the last one as I doubt I had another in mean within EMOM parameters. Like last time this workout popped up, the dreaded EMOM medley work from hell. I was legitimately dreading this one from how much it hurt my soul doing it. However with the weather, this had to be altered. Inside I was limited to 50’ runs. I had suggested that I do turns but was advised to just stick with 50’ straight runs and make it heavier this time. Another change was that I was going to prowler push once, not twice. The second part would be a prowler drag. The biggest time eat from last time had been turning around the prowlers and using up both prowlers wasn’t fair. So weights were bumped up on the sandbag and the keg. I actually ended up lowering the weights on the prowler part due to the amount of friction the floor produces against the sled. Plan was just five run through of the four minute rotation of keg carry, prowler push, sandbag carry, prowler drag. But this felt easy. I was able to joke around and have conversations during my periods of rest. I was still doing it by the fourth round so I decided that since I was only doing half the distances as last time, I would do one more extra round. I recover much quicker from the 50’ runs versus the 100’ runs. I feel I could’ve kept going after that. I felt refreshed really. Stretched and then home to relax. Three more hard weeks to go before show time.