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
Stone of Steel Over Bar (60”)
138x1
182x1
225.5x1
270.5x1
314x0
314x0
314x1
EMOM
282.5x1
282.5x1
282.5x1
282.5x1
282.5x1
282.5x1
282.5x1
282.5x1
282.5x1
282.5x1
Wide Grip Axle Hang
BWx26.49 seconds PR+7.59 seconds
Prowler 2 Drags/Pushes (turf)
105x93’/93’
135x93’/93’
160x93’/93’
185x93’/93’
205x93’/93’
Stretching
Comments: Managed to survive until the weekend. I had been running on fumes since Wednesday. Plan was to get up usual work time. That didn’t happen, I ended up staying in bed another 45-60 minutes. Still got out to train at an early hour of the day. Plan was to warm-up do half the workout and then get out to do the charity fire truck pull and then come back to finish the workout. Warmed up on the ole’ reliable exercise bike. Calves felt good today. They were tight for sure but they felt springy and mobile. Knees had ached Thursday on goblet squats, not the case today. Felt good and although hips felt tight from band squats, these felt solid. RDLs felt better today too. Might have miscounted again. Band rows were super easy. Push-ups felt ok. Only had to adjust my position after the first rep slightly. Plank is nothing really at this point. Biceps stretches felt good. This setup allows me to get even more of stretch if I need it compared to what I can do at the Y. Hip swings were ok too. Weight time. Stone of steel again. Less hassle than real stones and forces me to work my weaknesses. Today I figured I’d do plate jumps and then go down for the EMOM. I hoped I was better prepared this session and the plate jumps might make the workout go faster. I got the scale out to make sure I had the weights right as I thought I might have been off from last time with some of the “guesses”. It was cool but humid today and the fan wasn’t on so I was getting sweaty pretty quick. My guess had been right up until 3 plates. I had been off by 5lbs last time. Extension felt a little short for me today on that lift. Then 4 plates. Probably should’ve stopped at 3 plates as that was a little more than “moderately challenging” but I was stubborn. It was dumb. First attempt it didn’t even move. Just couldn’t believe it. Stepped away to get my thoughts right and tried again. Barely broke the ground. Are you kidding me? Had to get everything focused on lifting this stupid steel ball. What I think made it finally click was getting my chest onto the stone and pulling with my upper back and arms. Before I was just trying to chest crush it with my forearms. Made for a tough lift and just getting it on the bar to shove it over. Should not have been that hard. But perhaps going for 10rm on both rows and dumbbell bench fatigued muscles that were fresher last time when I did sub maximal lifts. While it wasn’t the level of difficulty it should’ve been, this teaching moment made it so that I had better technique for the EMOM. Now this time I was allowed to use grip aids. I brought my tacky towel in case. I think my receiver gloves got thrown away due to how busted and ripped they were and those seem to help a lot. But I wanted to work the weak points so I really wanted to do this all me style. Definitely hard to do. Camera battery was running out halfway through so I had to use my rest period for that to quickly change the battery haha. After the stone fun I saw it was getting late. The truck pull had started at 10:00AM and it was like 11:05AM. I figured that if I got there before 11:20AM, I could still do it as the rib eating contest wasn’t supposed to be until 11:30AM. So got in the car and drove about 7 miles to find that everything was done. Even the ribs. Strongman stuff was put away and I was told to ask the driver if he could stay. He said that the strongman stuff was put away so I wasn’t going to hassle with the round robin talk and just got back in my car to drive back to the gym to finish up my planned workout. Axle bar hang for time. I felt secure for some reason this time. Like I wasn’t passively hanging there this time. I was actively flexing my shoulders and upper back and trying to crush the life out of the axle. I count fast so I wasn’t sure on my time but I knew I had between at least 20 seconds. Really pleased with this. So close to 30 seconds here. Then to end the session again it was prowler work on the turf. Same as last time but trying to add weight to the top set. I messed up a little on the first set as I went too far back and got the prowler onto the rubber mat and it took a bit of effort to get it back on the turf to return it to the start again on the push portion. I’m getting better at the drags I think. Knees were a bit achy on that part. I think a bit of that had to do with the cooldown I had driving across the city and back. I took bigger jumps so that my top weight would be over 200lbs. The course is definitely not flat as the push portion is harder but I can’t really add weight on way and take it off for going back. Legs and lungs were feeling it those last two sets. Took my time for those. Day was shot by this point so I took my time cleaning up and stretching before heading home. I was so tired that went to bed at 6:45PM without dinner. My body said sleep and I obeyed.
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