November 25, 2018 – Week 11, Day 3

5 Minutes Misc Stationary Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Modified Angled 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

Yoke
210x50’ in 5.42 seconds
300x50’ in 5.76 seconds
390x50’ in 6.05 seconds
480x50’ in 6.53 seconds
570x50’ in 7.36 seconds
660x50’ in 9.00 seconds
753x50’ in 10.79 seconds
660x50’ in 8.62 seconds

Sandbag Over Bar (60”)
200x1

250x1

EMOM

306x1

306x1

306x1

306x1

306x1

Keg Carry (turns at 50’)

175x1 (pick)

175x1 (pick)

225x1 (pick)

225x1 (pick)

275x100’ in 16.91 seconds

275x100’ in 17.92 seconds

Plate Pinch Hold
106x65.48 seconds

Stretching

Comments: I wasn’t expecting great things this workout. Sleeping on a hotel bed and being in the car for 5hrs more than once in three days was not being kind on my body. I also didn’t get to bed until much later than planned when I got home. I was thinking that this might be a skip day. But I guess sleeping in my own bed was enough to help me feel substantially better. Like a vampire and its coffin I guess. Maybe having a familiar toilet also helped. I was slow going getting out to the gym. There was one other person and they left before I actually started lifting. First thing I wanted to do was make my new sandbag. Previous 306lbs busted from some tough love by another gym goer so I had a new one rush shipped. This was more intensive than I expected it would be but I got it done. Managed to get most of the sand from the busted bag to the new bag. Only took my about 45 minutes. Worked up a good sweat doing that but I figured I should still do my normal warm-ups since I’ve been cramped up in a car for a while and hopefully get some blood flowing to the joints. Bike felt good today. Calves felt springy and easy. Knees were good today on goblet squats. I was expecting them to really suck today. Same with RDLs. Heard my rice krisp knees again on both but no aches or pain. Band rows were good, upper back tight. Modified push-ups were even better today. Still not how I want them to feel but better. Plank felt like work today after the situps from two days ago. To be expected as the situps are the worst. Biceps stretches felt good. Really needed it today. Hip swings after that. Felt ok. Got some tension out of my lower back and hips. Yoke time. Again, not sure what to expect. Matched my best time with the empty yoke but really that’s nothing. Then started to have a slight drop off after that run. Plan was to do 50%, 60%, 70%, 80% and then 70% again. Other than 50%, it would be the same numbers as last session so I just kept it as the 90lbs jumps rather than messing with little plates. I managed to get under my 500lbs time for 50’ but that was the only real highlight of the yoke stuff. I knew I for sure I was moving slower when I did 660lbs as that was more than half a second slower than last time. It was slower than my first run with that weight this training cycle. Top weight set wasn’t much better. I could feel it in my body as this felt a lot heavier than usual. Over a second and a half slower than last time. Definitely fatigued. I did manage to go faster on the second try at 660lbs but not my fastest. Still better than my first week with that weight and got in three good decent weight sets I guess. Next was sandbag loads. The original plan was to do the new 306lbs sandbag for five singles EMOM style, but then it broke. The alternative was to do the 275lbs again for 10 and I had no intentions of dying again, hence the urgency to get the new one made and ready for today. Did the 200lbs and 250lbs for a single easy enough before getting ready for the heavy bag. Picking it up wasn’t going to be the issue, but loading it would be. The top is heavier since that is where the lead shot mixture settled (it was at the bottom of the other one). This one is easier to grip than the last one but it so compact and dense. It is roughly the size of the 200lbs bag. I had an “oh crap” moment on that first single as I missed the load. Yeah, this is going to be tough. Refocused and really heaved it up there. Better on the my second one. The other ones, not so much. Pretty much got them to the bar and then shoved them over. Number four especially so. Somewhat more respectable for the last one. I didn’t think that 31lbs would be so much harder. I must learn to love new sandbag. Keg carries after that. Same weights, trying to move quicker. I did my warm-up a little different this time. Rather than just pick it up, I did a pick and popped it up like I was doing a carry and then moved in place for a second or two. See how that feels and if it makes me feel better prepared for the actual run. It was much the same as last time I did these in that my first run felt slower but was the faster one. I think it was the pick-up where I lost time on the second set and perhaps I slowed down near the end of the run. I think my turns are getting better as far as judging when to pivot. My first set was less than .10 off last time but my second set was almost a second slower than my second set last session. Just have to keep pushing Pinch grip to end the day. Added another 5lbs. Still counting fast I guess but not as bad as I was last time. I was about 10 seconds faster than what I ended up doing. I might have reached the point where the drop off in time won’t be as sharp perhaps. First time was 9 seconds, second time 7 and this time just under 3 seconds lost from the previous session with the weight increasing. I’m happy as long as it’s over a minute because that means I can keep adding weight. Managed to get a little blood blister from pinching the plates so hard on the edge. I’m definitely feeling the fatigue at this point but I got to keep the pace. Stretched at the gym and then home to recover.