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
18” I-Beam Farmer’s Walk
117x50’ in 5.83 seconds
117x50’ in 5.52 seconds
207x50’ in 7.04 seconds
257x50’ in 7.41 seconds
257x50’ in 7.48 seconds
BiggDoggStrongg Frame Hold
570xpick
670x44.64 seconds
570xpick
570xpick
Keg Over Bar (60”)
150xpick
200xpick
250x10
Sandbag Carry (turns at 50’)
250x100’ in 15.71 seconds
250x100’ in 14.87 seconds (bearhug)
Stretching
Comments: I needed rest. Slept for 9hrs and then woke to use the restroom and fell back asleep for another 4hrs. Day was practically gone by that point on Saturday. Had to force myself to go to bed at a somewhat reasonable time so I could wake up early to get training done. I was a little nervous about my lats/upper back. They were feeling sore and tight from Friday’s training. Had been buffing those the best I could the past two days. Apparently there was some kind of get-together going on with food at the gym. Warmed up on the ole’ reliable exercise bike. Nice and easy today. Calves felt ok. Goblet squats were also ok. Felt like they were achy in the knees but no pain. Just not as good as last week. Joints were stiff on the RDLs but seemed to warm-up about halfway through them. Band rows were super easy. Push-ups felt ok. About as good as they were last week. Plank is nothing really at this point. Got to keep everything flexed. Biceps stretches felt good, needed these today for sure. Hip swings felt pretty good. No real adjustments on the side to side today. Then the event work. Farmer’s walk to start off the day. No set jumps like the yoke from last week but foot speed was the name of the game. Didn’t have anyone to film so I had to do my best to get times off the camera. Also meant I had to reset the handles each run to get the same spot each time. I figured big jumps would be ok after some warm-up. I wanted to make sure my knee was good to go and to get moving. I felt fast so that’s something. Plan for the day was to do 60% for two runs of 50’. I felt good on this today. Kept my belt one notch looser than a heavy run since it wasn’t needed today. I really notice my stride improving on these. Like I get faster as I go. Top two sets were within hundredths of a second of each other. Then grip stuff. I could’ve done holds with the handles but that was more of a pain to setup and the thin handles really cut into the hands. I figured I’d just do the frame. Smooth handles and slightly thicker than normal. Harder on the grip, easier on the hands. It’s so heavy empty it just sits in the corner most of the time. Some of the cookout stuff was blocking it in. It had rusted to the floor mat haha. Been in disuse for only like three months. So had help getting it out a little and moving the cooler out of the way. Did one pick with it empty and the put on 100lbs. Goal was 30-60 seconds and I figured I could get in the middle of that time with this weight. I was surprised how easy it came up off the floor. Holding was not fun. Just trying to crush it. Feeling the lat inserts in the upper arms. Little nervous about that. Started to feel the nerves in the left arm. And down. Just shy of 45 seconds. Good for now. I had to put it back by myself at the end. The next two exercises were the reverse of last week. It had been sandbag load and keg carry. Now it was keg load and sandbag carry. Did some picks with the lighter kegs before I started. I got out the sandbag as a barrier to keep it from rolling away. It was too effective. Keg was easy to load but the darn sandbag was deflecting the keg back at me with a lot of force on the drop and kept hitting me in the shins and rolling over my feet. I was bit off balance on the lap for the fifth rep of this set of ten. Shins were getting rubbed raw, not fun with the scabs from the deadlifting. Took a moment to collect my thoughts before doing the last rep. I was glad to be done that. Had to take a little sit after that to catch my breath. Last thing for the day was sandbag carries. 100’ runs with turns at 50’. Again, working on that foot speed. First set I was to carry it like I was about to load it and the second set bear hug style. Chalked up my whole upper body and got set. I’m really deliberate on the sandbags when it comes to lifting them. No loose space, don’t want any biceps issues. This felt more comfortable than the keg did. Maybe because I can “squish” the sandbag to get it closer unlike the keg. That first set ended up being a little over 1.5 seconds faster than my best run with the keg last week. Next set would be the interesting one. I’ve felt I move slow with the sandbags. Especially bear hug style. My previous best was just under 23 seconds with a slightly heavier bag. Got set and I went. It felt easy. Sub 15 seconds. Maybe I am improving haha. Question will be if I can keep that up with bodyweight and above objects. Stayed a bit to help training partner David get his last video submission done for the online qualifiers and then headed home to stretch and recover.
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