March 23, 2019 – Week 2, Day 3

5 Minutes Misc Stationary Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx25

Regular Box Touches (10” Box)
BWx25

Bird Dogs (1 second holds)

BWx10/10

Superset: Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15

Biceps Stretches

20 Seconds

20 Seconds

Sandbag Tosses Over 14’ (20’ away)

30x1

30x1

30x1

30x1

30x1

30x0

30x1

30x1

30x1

30x1

30x1

Log Clean and Push Presses
(Miscellaneous Log 12”)

85x1
105x1
125x1
145x1
165x1
(Beast Metals Log 13”)

186.5x1
206.5x1
226.5x1
246.5x1
266.5x1

Yoke (with drops, turf)

210x85’

300xpick

300x120’ (drop at 60’) in 16.16 seconds

400x120’ (drop at 60’) in 17.57 seconds

500x60’ in 8.48 seconds

210x55’

550x120’ (drop at 60’) in 21.58 seconds

Sandbag Rows

150x10

Sandbag Carry/Sled Drag Medleys (turf)

200x100’/125x92’ in 36.11 Seconds

200x100’/170x92’ in 37.70 Seconds (misload)

200x100’/215x92’ in 40.75 Seconds

200x100’/305x92’ in 45.77 Seconds

Comments: Another day of event training out at Lancaster. Had family plans in the late afternoon so I didn’t had the luxury of sleeping in like the slug I wanted to be. I was tired Friday and I didn’t want to go for a walk after work but I made myself do it as I knew if I didn’t do something I was going to be even sorer and stiffer than I already was the next day. Glutes, hips, hamstrings and inner thighs were tight from all the reps on Thursday night. I only slept-in an extra 30 minutes or so from my get up for work time so I was at least on top of things. I need to make it a practice of getting out there earlier as the commute is generally faster and it gives me more time in case other people are using areas or equipment I need. I noticed as I got there that there was a height target setup so I had something to aim for with the sandbag tosses. It was sunny out but really windy so I kept my warm-ups on even inside to warm-up. Knees are still achy but the bike feels good. This bike feels much better than the one at the Y but I’m not sure if it’s because my joints feel better earlier or what. Hard to be sure as I tend to notice joint issues are generally less on the weekend versus middle of the week. Calf work was super easy. Nice and springy. Box touches felt good. Actually used a box this time. Bird dogs honestly felt the best they’ve felt since starting this training cycle. Band rows and modified push-ups were supersetted as per usual. Both felt easy (rows are always easier though). Biceps stretch felt really good. Definitely needed it after the high reps this week. Then it was fun stuff. Sandbag toss again. Same as last week, goal being ten tosses, trying to get it higher each time. Didn’t get to it right away as someone had their truck in the alleyway to pick up a power rack. The top of the throw setup is 14’ with the tops of the posts being probably 16’. Going off the word of the gym owners (out of town for a contest). Even windier today so I setup the tripod camera again. 20’ away is a game changer. Tricky to figure out the best distance to get the bag over and without trying the heavier bags, hard to say if I can use the same distance for all of them. The run up meant I needed to do a few more warm-ups compared to last week. Did some sandbag swings and some sprints. I made sure I had another sandbag out so that I could work on that transition. My first two throws I think are about the farthest away from the uprights I can be to clear it with the usual arc of my toss. The “scoot back” is awkward and eats up time. Got to figure out something to make that more efficient. I realized that I was admiring my handiwork on the toss and not focusing on the next bag. Did that for the third throw but made it clear that I was not in a good spot for the release so I made it a conscious effort to shuffle back more after that. I rushed it on the sixth toss and it flew right into the wood backboard. I’m like it didn’t break it. Timing was off. I wasn’t stopping until I got ten good tosses. I feel like my last one was my best one. Was also my fastest from start to drop in under 6.5 seconds. No tensing in my upper back like last week. Inside after that for more fun. Log is back after a hiatus last week since I did it at the contest Sunday. Singles on clean and strict press, taking 20lbs jumps up to a conservative single. I always have to ask for clarification when it comes to that as I always seem to push too much when not given a set weight or limiting factor. But depending on the day, something that is usually light can be heavy and vice versa. I believe the clarification was no more than 95% of what I feel I could hit on the day so I put down my max I’ve done and 95% of that so that I had numbers to work with. Log was feeling pretty good today. The combination of gym work one day and event specific another day might be the missing key to my log press woes. Making it a conscious effort to use the lower body to initiate the pick-up from the floor to the lap. I anticipate that the clean is going to be awkward once I switch from the light log to the big heavier log. I was surprised how it seemed to just float to lockout in the groove that first rep with it. Somewhere between the set with 206.5lbs and 226.5lbs I got distracted so I cooled off a bit. I felt like the next jump was going to be it for the day and truthfully, it was going to be 7.5lbs over what I had wanted to hit minimum today anyways. But it went up pretty good. Watched the video to make sure it wasn’t a struggle at any spot and said let’s throw another 20lbs on there. It slowed down a little with this weight but it was definitely not a max. I believe this is the most I’ve strict pressed from a clean on log on any log and just getting started in this training cycle. I’m also happy that the pick-ups aren’t fatiguing my lower back and legs as much now that I’ve gotten more practice after that unplanned break from normal training. Yoke after that. I was moving at a good pace until this point. These last two events became time vampires. Knees still feel sucky but I didn’t feel like I needed to do picks at every weight like last week. Walked it out to set it up for the warm-ups again but this time I also did a pick with 300lbs and set it down before doing an empty run. Testing things out from like when I did this with the farmer’s walk. Might be a good one to do too. First two sets the same as last week. I was feel good and motivated on these despite my lower body being really sore. Might actually have been a blessing as it let me feel what was actually being stressed and I think it allowed me to adjust my stride to be more efficient. Ended up being about 1.5 seconds faster on those two runs and I didn’t have the massive middle back soreness like last week. 500lbs and over felt different though. Perhaps the fatigue was showing as I didn’t feel as fast. 500lbs was just for 60’ run. Sub 8.5 seconds so nothing to sneeze at. Had to strip it down and move it back to the start for the last set. I want it to have the transition on the concrete rather than the turf. Transitions still not where I want them but better than last week. I didn’t feel like I was able to accelerate with 550lbs. Still got it under 22 seconds. Last item was medley work. Warmed up with sandbag rows which are easy and got things setup for the medley. As last week, sandbag was 200lbs for all sets. Plan was to try and move faster and increase the weight a little bit on the sled for all the sets from last week. I went with 15lbs increase in weight because that meant I just needed to deal with 45lbs plates the whole time. I was moving pretty good I think and I didn’t revert to the forward lean on the drag. It just feels like I’m barely moving leaning back but I know this is the more efficient method when it gets heavy. First set was better by over a second. Second set was not ideal. I fumbled a little with the sandbag, then I kept it too low and then I fumbled the handles for the sled drag and my knees bothered me the entire sled drag portion. Then find out that I had not put the extra 45lbs on it so it was too light. So extra set it was. Probably a good thing to get the terribles out in training. Got the correct weight on for the next set and that went much better. Almost 2.5 seconds faster than last week. I saw a bump on my left forearm so I was a little worried I had a hematoma but it was gone by the start of the next and final set. I thought I was going too slow on the drag but again, over 2 seconds faster here as well. It had gotten last fast with those two moving events so I had to skip the stretching and recovery stuff to get home and ready in time. I’m feeling good about this training cycle.