April 14, 2018 – Week 9, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
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
240x1
260x1
280x1
300x0

Medley (Sandbag/Keg/Prowler)
200x60’/200x60’/275x60’ in 38.32 Seconds
300x60’/300x60’/375x60’ in 54.87 Seconds
300x60’/300x60’/375x60’ in 54.29 Seconds

Sled Drag
635x100’

Stretched

Comments: Not doing my walking and focusing on getting to bed early definitely had me feeling somewhat rested upon waking. Stomach a little crampy though. Summer decided to come for a visit Friday and was overstaying its welcome on Saturday as well. Workout didn’t look so bad on paper but I brought a towel as I expected I would be sweating to delirium by the end. Warmed on the bike. No knee sleeve (I did have my leg wrapped with ACE bandage). Felt good. I was expecting a little more “fatigue” due to not getting in my usual long walks after work. I’m not even sure if rest is helping to be honest but I can do what I need to do. Calf raise work was good and easy. Sumo box touches left hamstring felt really tight. Regular box touches felt ok comparatively. Lower back and hamstrings were stiff and sore from deadlifts. Usually they are lighter on this particular week but I didn’t haha. Band rows were good and powerful feeling. Push-ups were good. No real shoulder aches this time. Hip airplanes were easy. No balance issues. Stretched the biceps. On to the weights. Another session of log clean and push presses. 20lbs jumps up to a top single. My goal was 300lbs. I had wanted to do 300lbs or more twice in one week as part of this cycle with the press every workout plan. Leg/groin thing was acting up at the start but it went away after the first two lifts. Weights felt heavy coming off the floor (I did the bumper plates again) to the lap but the cleans felt smooth mostly. It was allegedly 72 in the gym but the sliding door was wide open and it was climbing in temp steadily throughout the session. So I had on chalk and had brought a shirt with a decal on the front to help as well as I knew I would be a sweaty mess before long. 280lbs felt about the same as last time but I had less issues with balance before the press. It rolled out on me before the drive and it made it harder than it should’ve been. I was going to call it there but I really wanted to try 300lbs. I looked at the video and it looked like it went up much faster than it felt so I gave it a shot, taking my time changing the weights. Partly to rest some more and also because the Crossfit people were doing a WOD outside using the course I needed for medley work. The pick up was rough as I guess how I had the handles the opening in the log was catching on my legs. I got settled in the lap and clean went up easy. I figured I had the lift but the log rolled forward on my first dip and I had to get back in position. I had nothing there when I went for the second dip. Disappointed with that but at least I got 280lbs again which is close to 90%. 300lbs would tie my best clean and push press anyways. Log is tricky in getting everything to come together and I feel a lot more work is in the future for me on this. Have to see how I do at the show recovered as I tend to underperform on log for max compared to other overhead lifts. Then it was the medley. First time I did it, it wasn’t so bad, second time sucked and this time I’d call it a death medley. Just like last time with a light run and then two runs at contest weight (though I may be doing 75lbs over contest weight on the prowler to be safe). To be sure, I wanted to go home after log with how exhausting the heat was and from missing 300lbs but I knew I needed to suck it up. I could’ve half-assed this too since this is the last hard workout of the cycle. Hamstring and lower back tight from heavy deadlifts. I figured I’d punish myself for having those thoughts and make the drag portion harder. Adjusting the lead chain for the handle made a big difference last time compared to the first time. So I made it shorter. Heat coming off the blacktop didn’t help either. Made sure that the keg was the last thing I brought out and the first thing moved inside to keep from having it be blistering hot. Covered the 300lbs one with a towel since I had to do two runs with it. I also covered my left arm with the arm sleeve to see if it cut down on how much bruising I get from picking up the keg like I do. I have literally no mark today. Amazing what a little thin fabric will do haha. Light run wasn’t bad but the drag definitely got me. About 3 seconds slower. Very hard to do the lean forward drag and it really didn’t help much. The whole implement is swaying from the pulling. Just terrible. Not looking forward to contest weight. I set my grip on the sandbag as I didn’t feel it was wise to rush it with the heat, sweat and with the heavy biceps stress of the stones from last week. But I felt comfortable enough with not grabbing the top knot to lift. Definitely tell my hamstrings and lower back were beat on the pick-ups of both the sandbag and the keg. But I feel I was moving well with them. I accidentally dropped the 300lbs keg on my left foot putting it down but no time to stop as I transitioned to the prowler. Lean forward style wasn’t working so good and I had to resort to more of a lean back. Just felt like it was grinding me down the last 20’. Not a quick finish to the line like previous weeks. I checked my foot when I got home and there is some bruising on my big toe. Not much swelling and I don’t think it is broken. Was not looking forward to doing my own instant replay on this. Trying to stay hydrated. I think I spent more time just waiting until the water and BCAAs settled and I didn’t feel like puking bending over. Felt uncomfortable bending over the sandbag and had to shake the sweat out of my eyes a few times. Slightly faster this time but I definitely needed to lean back on the drag this time to finish. Both runs about 10 seconds slower than previous times and that is due purely because of the drag being harder with the modification to the lead chain. I feel as prepared as I’m going to be for this medley with what I have. Good thing this was the last time I was doing it as the lead shot bag duct taped to the sandbag had actually split in half from the abuse but was staying intact due to the tape. Last thing for the day was a 100’ heavy sled drag. 20lbs more than last time I did this. This time I was all alone and it was hot. Goal being 100’. I figured I’d just do what I could at this point. Started out slow but I think I got about 50’ before I hit a wall. Then it was a matter of rest pausing drags until I hit a rough spot that stopped me in my tracks. Took close to 2 minutes but I finished the course. It was a workout to put all the weights away. Drove home to stretch and recover. Deload week and then rest until contest.