February 24, 2018 – 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

Biceps Stretches
20 Seconds
20 Seconds

12” Log Clean and Push Presses
100x1
120x1
140x1
160x1
180x1
200x1
220x1

Yoke
300x50’ in 5.82 seconds
400x50’ in 6.09 seconds
500x50’ in 6.56 seconds
600x50’ in 7.47 seconds
700x25’ in 4.60 seconds
800x25’ in 5.37 seconds
900x25’ in 8.00 seconds
940x50’ in 18.61 seconds PR+30lbs

Comments: Continuing to work on my biceps to help recovery. I didn’t get to bed at the time I wanted to the night before but there wasn’t a rush this morning for training. Warmed on the bike. Easy. Not the usual one I use as the seat wasn’t very comfortable. Calf raise work was stupid easy as well. Sumo box touches no issues. I was expected sore knees for the box squats but nothing today so that is good haha. Regular box touches were ok. Band rows good. Push ups were ok. Better than previous session as far as achiness. Hip airplanes were easy. Stretched the biceps too. Then on to event stuff. Started things off with light log presses. This time going off of tires. Wasn’t sure if I should tape my shin due to the scabs but no issues. I felt explosive on these. I was moving a bit quicker than usual as I was working in with someone and he was taking bigger jumps. I am very happy with how the cleans felt on this. I ended up rushing 220lbs and it went forward on me before the press. Still went up super easy but I need to keep drilling in the form until it is automatic. But so easy that I forgot to put on my rehband or hard belt for any of these. Then it was on to yoke. Heavy session. Yoke at Beast of the Bluegrass is 1,000lbs so need to get serious here. Starting out at 50’ runs and then switching to 25’ runs as I had been doing last training cycle. Plan being a longer run with a heavy weight at the end. I wasn’t sure how yoke was going to go as my knees had been really achy after rack pulls with the deadlift suit and back was tight. But things felt good. And my speed on the runs had actually improved. Only one where it wasn’t something dramatic was on the first warm-up and I think that was more because of how the yoke was setup to get a full 50’ and I didn’t want to run into the wall at the end. Got a good sweat going with the 50’ runs. Traps were feeling the yoke but this went away as I did more and more with heavier and heavier weights. George joined me with the shorter runs so I had some push on these. Big improvements on the speed with 800lbs and 900lbs. Almost two second improvement with 800lbs and over two second improvement with 900lbs. It didn’t feel like it to be sure though haha. On 900lbs, the yoke just didn’t feel like I had it centered of my body right on the pickup and I kept fiddling with my stance to get it to feel right. Then on to the last run. Plan had been 940lbs for 60’. But it was raining and they don’t want the yoke to get rusted. So max would be 50’. Really wasn’t sure how this was going to go down. 900lbs felt pretty heavy. This was going to be tough. I made sure I fully stood up before moving. I was having the same issue I was having with 900lbs but it wasn’t as bad this time. I felt I was moving pretty good until halfway when I started to sway a bit. But I felt I could keep going. And then I slowed to a stumble crawl. Like my legs had been unplugged. I was close and I had to finish. No drops. I got close enough that I could just lean forward and drop the front of the yoke over the line. Not the most elegant finish. But a big improvement. I was shocked that the effort was sub 20 seconds from how it felt at the end. Big improvement on my speed from SC Nats. And turns out this was the most I’ve gone 50’ for without dropping it. Didn’t know that haha. Originally had more after yoke but dropped due to biceps and not doing USS Nats. But I was pretty beat after the yoke. Stretched and put weights away before driving home to massage my biceps and wrap it again. If it recovers in time, I feel this will be a great outing for me in Kentucky.