May 4, 2019 – Week 8, 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 (attempting over 15’6”) (20’ away)

No Run Up

30x1 (over)

40x1 (over)

With Run Up

50x1 (hit)

50x1 (hit)

50x1 (hit)

50x1 (hit)

50x1 (miss)

50x1 (hit)

50x1 (miss)

50x1 (miss)

50x1 (bad)

50x1 (hit)

Log Clean and Push Presses (2 stage 2 second pauses)
(Miscellaneous Log 12”)

90x5
120x3
150x2
(Beast Metals Log 13”)

181.5x2
211.5x1
241.5x1
271.5x2
271.5x2
271.5x2

Yoke (with drops)

300x60’ (drop at 30’) in 9.77 seconds

400x60’ (drop at 30’) in 10.29 seconds

500x60’ (drop at 30’) in 11.62 seconds

550x20’ (drop at 30’) in 12.15 seconds

600x20’ in 4.04 seconds

650x20’ in 4.52 seconds

700x20’ in 4.79 seconds

750x20’ in 5.57 seconds

775x120’ (drop at 60’, on turf) in 47.22 seconds

Sandbag Rows

150x10

Sandbag Carry/Sled Drag Medleys (turf)

200x100’/235x100’ in 49.78 Seconds

250x100’/335x100’ in 53.98 Seconds

306x100’/435x100’ in 71.56 Seconds

Stretching

Comments: Another event training day. At this point, it’s not safe to just say workout or session as with how the past few trainings on the weekends have been, it’s been almost a 9-5. I had been distracted Friday. So much so that I missed the exit I needed to take for my deep tissue massage. Definitely needed that as it helped get the spasms down in my back and had my hips not be locked up. The weather for Saturday was not looking good. Depends on when I checked as some days it was just overcast and others it said thunder storms all day. It ended up being neither. Just humid and muggy. Drive was nice out to Lancaster. Really wish gas didn’t keep going up each week it seems. Good crowd of people when I got there but like half of them left by the time I got finished with my warm-ups. Bike felt good. Calf work was super easy. Box touches felt good. Bird dogs felt really good, especially considering how my back was feeling. Band rows and modified push-ups were supersetted as per usual. Biceps stretch felt good but didn’t feel like I needed to do it today. Everything felt good. Sandbag toss again. Plan was ten good tosses with the 50lbs bag taking 2 minute rests like last time. The toss tower was not fixed yet so that meant I had to rebuild the monstrosity from last week. Didn’t take as long this time and I made it more stable at the top so that it wasn’t “bending inward” on the PVC side. I had brought plastic grocery bags to wrap the sandbags in if it was raining. I feel I need to keep the practice up on these with 50lbs. I had to move the setup out quite a bit so to avoid the puddles and have it in a spot so that I could get a side view for videoing purposes. It was suggested I don’t just go for the catapult approach with this but try and upright row to get more height and less of an arc. Had to try that out to make sure it wouldn’t wreck my upper back and rotator cuff. After making sure doing that at like 50% wasn’t going to dislocate my shoulders, I wanted to try it on the setup. I was lacking in confidence after last week not being able to clear this height so I wanted to make sure I was able to do it with the lighter bags. No run up for these, just plant myself and go. 30lbs cleared it by several feet and 40lbs by a foot at least. So it can be done. It was really humid today. The sky was thirsty too as the puddles on the concrete evaporated while I was setting things up and doing the tosses. Rests were to be 2 minutes but I took a little longer. Reason being was that I had to setup the camera in the parking lot so I had to go down steps to turn it off and then retrieve the bag, mark off the rep on my sheet and turn the camera back on for the next toss. My rest was walking around to do these things. This didn’t allow me time to review the video so I had to go by feel. First toss was my best as it was the closest to clearing it. Started off well but I got tired in the last half and started missing the band crossbar. Worst toss was the penultimate one. It was iffy and I figured it wasn’t that bad in the moment to merit a redo but after watching it, I probably should’ve. The last one made up for it I think as that was my second best one. After that was done, I wanted to make sure that I wasn’t imagining that it was higher than it looked. Turns out I would be terrible contractor as it ended up being 15’6” so half a foot higher than it was supposed to be. That at least makes me feel a little better. However, the taped section on the PVC is 15” from the top so really maybe only my two best would event clear 15’. I guess we will see next week when I have either the refurbished toss tower or I setup this one up correctly next time. Log after that. Pauses and holds for everything again. This had me nervous. 256.5lbs last week was hard and I was adding 15lbs to it for my sets. Increasing the rest a minute and dropping two sets same as last time but that didn’t make me feel any better. Just had to tell myself not to mess up the breathing this time. I was feeling pretty good physically. It was by this point in the workout I noticed my knees weren’t aching so massage helped I think. Last warm-up didn’t feel terrible but it wasn’t snappy enough to make me think 30lbs more was going to be good time. Reps felt good and I think I got better each set. So a little disappointed I only had three doubles haha. Hopefully this work pays off switching back to regular style. Yoke after that. Kind of the same thing as last week but working up to heavier top weight. Short distance stuff on the concrete floor. I knew this wasn’t going to be a good time despite getting the massage done as my hamstrings felt tight doing empty runs. I had already done a fair amount of moving the empty yoke around today with setting up the toss tower and tearing it down. The moment I knew this was a bad day was getting under the 300lbs to start off the sets and my knees were aching. So much so that I cursed out loud about it haha. I was doing better (after reviewing videos) then last week as far as speed on my working up sets. Not my best by far but I was faster on most sets compared to last yoke session. Set things up, sweat a lot and then go for a short burst. 750lbs felt heavy as anything. I was do add 25lbs more a do show run. These weight just felt heavy on my shins today. Setting things up gave me a little breather for this last set. I definitely needed to have someone here for this run as this was going to be soul crushing. My left leg felt like it was going to buckle after a few steps. This was slow. I know I said that about last session’s yoke but that was a speed run compared to this. Just over 47 seconds to finish. This is the most weight I’ve done for this distance. I’m really hoping that this is from me doing all the machine work in the gym for my lower body as the last time I was doing yoke with longer distance turn and drop, I believe this stuff was nonexistent. Machine stuff has been relatively new in the scheme of things from dealing with the reinjury in December.  I can only hope to improve on this next time for my last yoke session this cycle and then hope I peak for the show. Last item was medley work as has been the case. This is going to be the last week it is done with just 100’ runs for both. Warmed up with sandbag rows. I did them load style grip as I wanted to see how that felt. I’m figuring out the best plan of approach for the medley. I’m just going to have to see how the sandbags use are the day of but from training, I think the bear hug is fast enough for the first bag and then load style for the second bag. I’m going to try and train both as I go in this training cycle. Rows felt a little tough, more because of how the sandbag kept warping on the drop. I was really dragging by this point. But I couldn’t eat anything as I knew doing so may cause me to puke during the medley. Sandbag part for the first run was good. I was worried that I’d see a bit slow down due to the yoke like two weeks ago. The sled drag is where that reared its ugly head. I guess I didn’t take enough rest to recover. That last run of yoke really was a slow burn. I was out of breath on what was supposed to be my light run of the day. I didn’t have that issue on the next set with more weight. I was a little over 2 seconds slower than last week here with 20lbs more on the sled. Last run was the stupid dense heavy bag with the sled having 4 hundos on it. There just doesn’t seem to be a good way to do the bear hug style on the this bag and seeing my friend/training partner do this earlier (and he’s way better as the bear hug style moving quick) seeing him struggle (granted he did 16 reps with comp weight on deadlift so a bit toasty) made me think that the side drop and load grip would be more efficient for me. Still slow but I had better clearance on my legs once I got moving. Sled actually felt good for this weight. Only problem was the last 5yds or so and having to tug row it twice to finish getting stuck on the rubber matting. Almost a full second faster. This was a long ass day. Just like last weekend, essentially leaving at 10:00AM and getting back before 7:00PM. And this time without stretching as that would make it later. Did that when I got home while I cooked up dinner. Five more weeks.