July 7, 2018 – Week 9, Day 3

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

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Push-ups
BWx15

Bodyweight Plank
20 Seconds

Biceps Stretches
20 Seconds
20 Seconds

Front to Back Hip Swings
BWx10/10

Side to Side Hip Swings
BWx10/10

Prowler Pushes
215x100’
215x100’
215x100’
215x100’
215x100’
215x100’
215x100’
215x100’
215x100’
215x100’

Stretching

Comments: Last one. Trying to keep food intake up and rest. Right knee aches, right biceps still a little sore and left shoulder still stupid. Hoping massage and a week of rest is what I need for those to ease up. I was planning to go out to Lancaster to train but with only having to do slight stuff, it really didn’t make sense with the driving I’ll need to do this coming Saturday for the contest. This was something I could easily do at home. I didn’t sleep in a lot but I did end up doing some housework I’d been neglecting as a bit of a warm-up before training. Been a while since I’ve done the sled drag for my warm-up. The uphill part was tougher than I remembered. Got a bit of pump in the left side. Easy calf work after that. Left calf was really tight after the sled drag. No real aches in my knees on goblet box squats or rdls. But since it was quiet with no music, I could hear my knees “crinkling” each rep. Band rows felt good once I got into it. Had my arms a bit too wide to start pushups and my left shoulder let me know so I reset and brought my arms in a bit. Plank was easy, just hard to breath haha. Then the biceps stretches. Used the yoke and it really seems to get the spot. Hips swings I did using the platform I have for loads. These felt good today. As is usually the case for the last session of the last day of a training cycle, the workout involved the prowler. Usually it is a medley but this time it was just pushes. Ten sets of 100’ with a minute rest. Since I wasn’t doing double time like usual with the medley runs, I figured I could bump the weight up a little. Always be looking to improve. I was a little worried this would bother my knee. I was also worried that turning the sled around for the next set would bother my biceps. I’ve really become an injury hypochondriac it seems. I just don’t want to be sidelined by injury again. I feel I’m behind as it is. The street is angled slightly uphill so uphill odd sets and downhill even sets. As is usually the case, I get better after the first two sets really and then start to slow after that. No real quad pump like I sometimes get doing these kinds of workouts. I got a second wind it seems on the second to last pairing of runs. I didn’t feel like I was fully recovered from the rest until the last one so looks like my conditioning is doing ok. Now it is time to rest.