February 17, 2018 – Week 1, Day 2

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

12” Log Clean and Push Presses
100x1
120x1
140x1
160x1
180x1
200x1

Arm-Over-Arm Pulls (on tire)
255x51’ in 20.00 seconds
405x51’ in 22.08 seconds

Sled Drags
575x100’

Stretching

Comments: Light session really for the most part. Usually more time off after a contest but need to get back out there to prep for this next one. Cold seems to be abating. I was able to go for a walk the night before and I knew that was going to be key in getting the soreness out of my legs from the last workout. No really rush with this workout considering the low volume. Weighed some more stones. Right biceps is still not at 100% at this time. Warmed on the bike. Breathing was little tougher than I would have liked but it is what it is. I took a week away from it and I’m coughing up stuff. Calf raise work was pretty easy. No stress on the palms or wrists today. Sumo box touches no issues. Hips felt tight but not bad on box squats. I tried to focus on keeping the upper body tight and thinking about the squats from the day before. Regular box touches were ok. Band rows good and same with push-ups. Back is feeling it still but no aches on the push-ups in the shoulders. Hip airplanes were easy. Then on to event stuff. Started things off with light log presses. Going to build these up slowly with the increased pressing frequency. I’m going to play around with setup from where I lift the log (off blocks, off tires, from plates) to get used to different setups for the log. Never used the log at Lancaster before. Large cutouts so nothing to brace the arms on for the clean. And a bit slicker than mine. But that could have just been the shirt. Off blocks this time. Using the same form as end of last cycle by standing up fully and then lapping it. Got to key in the technique and get more consistent with great reps. I felt good on every lift but again, this is like topping out at maybe 65%. Only rep that felt off was the one with 160lbs. I think I went too far forward on the dip as I had to catch my balance at lockout. I don’t need a belt on these but I might use one next time just to get used to the breathing maybe for the top singles as I progress. A bit of break helping out as stone handler for to training partners going for big PRs on concrete and stone of steel. I’m anxious to get back to stone lifting but I’m still shy about the arm. I finally got around to setting up the next thing; arm-over-arm. I had initially wanted to use a big fridge sized loadable sled but it was full of other stuff and it would be easier to just use a prowler and load it with weights instead. Plan today just being one light set and one medium heavy set. I was really not sure how this would feel on the biceps. I took one of the tires and sat on it for the pulls. I’m not sure if this is the setup for USS Nats or not but I can always rotate this until I know what I’m doing for certain. Tire isn’t really big enough for me to be able to lean back fully. There was definitely some tenderness in the right biceps. I changed my pulling side to the left during the set to take off the strain and that seemed to work. More weight for the next run. I wasn’t as good as the last set as far as keeping to the one side and I definitely got some stress on the right biceps. Just a slight cramping sensation. This is probably too light for both sets but I felt I got the goal for both sets accomplished. Last thing for the day was a 100’ sled drag. It was definitely getting colder by the minute at this point (pending snow storm). Just had one hard set to do so I got everything set up. I actually went right from loading the last pair of plates on it to the actual set so I didn’t waste any more time. This was going to be slightly uphill with 30lbs more than I’ve successfully completed the other direction so this was going to be interesting. I couldn’t have it exactly at the 100’ mark as that was where water was draining and didn’t want to be dealing with the friction nightmare like last time. This meant I’d need to go a bit past the finish line to get 100’. I had brought my shoes I wore for the moving events at Iron Goliath to see how they felt for this. I had entertained using the rock climbing shoes but don’t appear to be practical as part of a tire flip medley. These shoes worked great. I felt I could really grip the road moving backwards. I hit stop twice but I was able to power through those with a brief restart. Like a lawnmower primer cord. I was happy to get that run finished. Took a little over a minute. I took my time putting stuff away and then stretched before driving home. Got home just as the snow storm started.