April 7, 2019 – Week 4, 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

40x1

40x1

40x1

40x1

40x1

40x1

Log Clean and Push Presses
(Miscellaneous Log 12”)

2 stage 2 second pauses

90x1
115x1
140x1
165x1
(Beast Metals Log 13”)

191.5x1
216.5x1
241.5x1
Regular

266.5x1
291.5x1

Yoke (with drops)

300x60’ (drop at 30’) in 9.68 seconds

400x60’ (drop at 30’) in 10.30 seconds

500x60’ (drop at 30’) in 10.68 seconds

550x30’ in 4.79 seconds

600x30’ in 5.16 seconds

650x120’ (drop at 60’, on turf) in 25.96 seconds

Sandbag Rows

150x10

Sandbag Carry/Sled Drag Medleys (turf)

200x100’/170x100’ in 40.10 Seconds

250x100’/260x100’ in 48.94 Seconds

250x100’/350x100’ in 55.15 Seconds

Stretching

Comments: Another day of event training out at Lancaster. Saturday I didn’t spend my time as unwisely this week. Only day this week that I ended up walking. No gym due to competition. Sunday was perfect weather. Maybe a little too much sun. It seems like Spring last exactly two weeks and now on to early Summer. I was expecting people to be training today due to the contest but it was dead quiet when I got there.  Knees are still achy but the bike feels good. Been doing my best to keep things good as far as recovery. Body is just all over the place. Did a lot of driving and riding this weekend. Calf work was super easy. Nice and springy. Box touches felt good. Bird dogs felt pretty good. They usually do this day. Band rows and modified push-ups were supersetted as per usual. Both felt easy (rows are always easier though). Stuff was moved around for the contest so I had to find a different spot for the push-ups. Biceps stretch felt good. Definitely needed it I guess. Time for a long event day. Sandbag toss again. Change was to do only half the tosses with the 30lbs and do the other half with the 40lbs. I did the same thing as last week as far as setting up the sandbags and doing the run and movements. Didn’t need to do as much this time compared to last week. It’s becoming more efficient and second nature. Put on the copper knee sleeve for my right knee as it was acting up. The throw tower had been moved so I needed to recalibrate the distance and markings. 30lbs feels like nothing. I’m definitely getting closer with my side sprint. Sun was beating down on me and it was time for the 40lbs bag. That 10lbs makes a load of difference. It felt like I was barely clearing it. This was more sand than crumb rubber. I noticed that with these tosses, I’m getting a little split step. Just noticed it this session so I looked back and it appears that I’m doing this since I’m trying to move on to the next one. I lost count of the tosses with the 40lbs so I did another to make sure I got at least five in. It’s clearing 14’ quite easily but I think 16’ is about my limit. Plan is to toss that 50lber next week. Log after that fun. Plan was 25lbs jumps and aiming for 5lbs than last week and only go for more if it felt good and not a max effort. Another thing was adding in pauses in the dip and holds at lockout working up. Stopping that at between 225-250lbs. I put on both copper knee sleeves at this point. That first lift was terrible. Out in front of me. Just pure garbage. Much better after that. First rep moving up to the big log felt really good. I thought that maybe I was going to have a good log day. First rep competition style I didn’t have it all the way back like the other reps and it was in front of me a little. Not a lot but enough that it made it feel tougher than it should’ve. Final lift was a struggle. My lockout was not there today. I only got it because the path of the log was near perfect going up and back. 10lbs under my best lift on this log. Not great but no missed lifts. I’m just hoping that it’s because of all the rep work on the other stuff that is having fatigue mask my strength. At least that’s what I tell myself. Yoke after that. All by myself really. This was changed up a bit. Work-up sets were shorter distances than contest length of 60’ down and back. Sets working up were 30’ down and back and some just 30’. This was good as this allowed me to use the hard concrete floor for those sets so I could get a feel for convention style floor while still doing my top set on the turf. I didn’t feel the fatigue I felt last week at the start. Probably helps not missing a heavy deadlift and log press in the same week. Been taping my hands to keep the yoke from cutting them up through the gloves. I felt like I was moving pretty good on the drop and turn ones. The short straight shots I was ok but I think about .5 a second slow on these compared to my best. I got really nervous for the last run. 50lbs more than last week for the full distance. I was getting mad that it was making me nervous. Last year I was doing 150lbs more for about the same distance every other week. But that wasn’t on turf (speed is down) and I hadn’t nuked my back again. Even though I was heavy on the farmer’s walk last training, I only got up to 685lbs total on the heaviest run for only 60’. I felt I started off good but fatigue was there and I definitely was slower on the second half. Not quite fatigued to that stutter limp I get but not speedy. At least it was under 26 seconds. Last item was medley work as has been the case. Warmed up with sandbag rows. I did most of the reps without resetting and that was harder than stopping on the floor each rep for my grip. Some changes, namely that weights were increased for the sandbags on the second and third set. I knew to expect being slower today from last week. I’m doing a lot of reps on lower body day. The door was open for the back so I was able to do a full 100’ for both the drag and the carry so I took advantage of that today. Increased the sled weight by 30lbs across all sets. 200lbs bag feels like nothing compared to the 250lbs bags. I was tempted to try a different style of picking the sandbag up (shove it down and row it up parallel instead of perpendicular) but figured this wasn’t the time to test that. Save it for another day or during warm-ups, no the last set of the day when you’re fatigued and tired. This is also not so much the technique but getting in the work right now with the longer distances. Also using the crash pad still. Times weren’t terrible compared to last week, especially since I was going an extra 8’ on the drag. Body is beat and tired. Knees are achy and now my left shoulder is tense and being a bastard about it. Chiro on Wednesday, deep tissue massage on Friday. 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.