March 31, 2019 – Week 3, 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

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
286.5x1

306.5x0

Yoke (with drops, turf)

210x85’

300x120’ (drop at 60’) in 16.71 seconds

400x120’ (drop at 60’) in 18.41 seconds

500x60’ in 8.57 seconds

550x60’ in 10.11 seconds

600x120’ (drop at 60’) in 22.26 seconds

210x85’

Sandbag Rows

150x10

Sandbag Carry/Sled Drag Medleys (turf)

200x100’/140x92’ in 39.69 Seconds

200x100’/230x92’ in 44.73 Seconds

200x100’/320x92’ in 53.11 Seconds

Comments: Another day of event training out at Lancaster. Saturday was a wasted day. I fell asleep around midnight Friday and woke up to the sound of my doorbell at 2:40PM the next day. I guess I needed the sleep. No DOMS from training Friday so maybe the sleep helped there. I know I should be happy with the deadlift progress all things considered but I’m not. But I got to keep positive. Keep moving forward. Saturday was perfect weather. It was damp Sunday morning as the roads were still wet. Still made great time out there. Knees are still achy but the bike feels good. I was actually more concerned with my left side of my lower back. I guess deadlifting and this other heavy stuff is pushing it still. Thankfully it is minimal but I guess that means I can’t be lax on the recovery stuff (TENS unit, heat pad, icing, stretching, buffer). I ended up stretching and doing TENS unit the past two days. Calf work was super easy. Nice and springy. Box touches felt good. Again, used a box this time. Bird dogs felt pretty good. Band rows and modified push-ups were supersetted as per usual. Both felt easy (rows are always easier though). The yoke I was using was adjusted so I had to use a different setup for the push-ups. Biceps stretch felt good. Then it was fun stuff. I guess kind of as I didn’t feel terribly motivated today. Sandbag toss again. Same as last week, goal being ten tosses. I wanted no misses this time. I spent some more time figuring out the best setup for these as far as running out and getting back to a spot to throw. I got all three sandbags out and setup the course inside to get an idea and figure out how far back I could get without losing too much time. I feel like I’m able to move back more efficiently this time after playing it out in my head. Getting closer and really only losing under a second at most. I only had the one sandbag outside since it was damp and had it resting on a towel and my second “sandbag” was a kettlebell. Trying to get it so that I get to the next sandbag before the first one lands. Made every toss but the second to last one I missed grabbing the handle my first go (side grab) and I panicked and got it thrown askew. Made up for it on the last one with it being the fastest and best looking toss of the day. It will be interesting with the heavier weights. Will have to see if I can use the same distance for all three or if I need to get closer. Log again. It never leaves me alone. Singles on clean and push press this time, taking 20lbs jumps up to a conservative single. This was set as 95% again. It was just not my day. First set I forgot it was push press and had to stop myself from strict pressing it. Another set I hit myself in the chin on the clean. Switching over to the big log, I forgot to add 10lbs to it and had to set it back down and go again. I startled myself with how quick it went up and let it go from lockout. 246.5lbs was just crappy and 266.5lbs got out in front of me. Figured 286.5lbs (minimum I was accepting today) goes up well enough. Like deadlifts, I should’ve stopped there. Had someone check the video and they thought I had more there and I wasn’t at 95% yet. So another 20lbs on it. Clean was ok but I think I rushed it on the press. Went way out in front and I didn’t have the strength to get it back in line. I think I have it on a good day. Similar to deadlift, I missed the weight I ideally wanted to get to know where I stand and hit the bare minimum. I was tired, even with the half century of sleep. Missing a lift sucks and I know how much it gnaws at me. Hopefully no more misses the rest of this training cycle. I got my starting points for log and deadlift to deal with. Yoke after that. No one here so no worrying about running into anyone else. Lower back was feeling tight and legs sluggish. Continuing the aggressive build up with top set being 50lbs more. First two sets the same as last week. As motivated as I felt last week, this was not that. About half a second slower on the first set and almost a second slower on the second. After that was to 60’ runs; 500lbs and 550lbs. About a tenth of second slower on the 500lbs run. Just over 10 seconds on the run with 550lbs. I had hopes of getting under 23 seconds as a goal post for training with the 600lbs run. That didn’t seem like it was happening today. I’m not sure what happened but I had a faster second leg and managed to get under my goal time. This and sandbag toss were about the only things that went well today. Last item was medley work. Yoke got done quicker this week and I planned to not drag things out with the medley work. Also not do an extra set. Warmed up with sandbag rows which are easy and got things setup for the medley. As last week, sandbag was 200lbs for all sets again. Added 15lbs to the sled on all sets. My times were terrible this week. Besides the weight change, I did put a crash pad at the end of the sandbag run to simulate loading it on a set area and making sure it doesn’t fall out (the sled has a very low edge). My times were more comparable to the corresponding sets last week with two added plates. I didn’t feel tired but I guess I was moving slow. At least the sandbag part is easy for now. Stretched out a good deal (and did some decompression stuff) before hitting the road with the TENS unit. Home to do some more recovery work and eat a big meal.