Mobility Prep
Sandbag Tosses (over 15’)
30x1
30x1
30x1
30x1
30x1
Sandbag Rows
150x10
200x8
EMOM Medley (20)
Sandbag Carry – 200x50’
Keg Carry – 200x50’
Prowler 2 Push (turf) – 165x50’
Prowler 2 Drag (turf) – 165x50’
Sandbag Carry – 200x50’
Keg Carry – 200x50’
Prowler 2 Push (turf) – 165x50’
Prowler 2 Drag (turf) – 165x50’
Sandbag Carry – 200x50’
Keg Carry – 200x50’
Prowler 2 Push (turf) – 165x50’
Prowler 2 Drag (turf) – 165x50’
Sandbag Carry – 200x50’
Keg Carry – 200x50’
Prowler 2 Push (turf) – 165x50’
Prowler 2 Drag (turf) – 165x50’
Sandbag Carry – 200x50’
Keg Carry – 200x50’
Prowler 2 Push (turf) – 165x50’
Prowler 2 Drag (turf) – 165x50’
Stretching
Comments: Another training day in Lancaster. Got a little
more sleep the night before and there wasn’t really a rush to get out there
today. Not because I didn’t have stuff to do later but because this was going
to be a shorter workout and it was going to take time to set things up for sure
but after it was, it would move quickly. So I could afford to move at a casual
pace today. Both getting out to train and between exercises. I got out there
later than expected due to traffic near my home and near the airport. Ugh. Used
the newer elliptical machine again. It actually can get to max elevation even
quicker if it doesn’t get reset to flat. The other one always reverts to flat
when you are done. Removing the ceiling tile is easier said than done so just
left it there. Movement prep stuff felt good despite how achy some of my joints
were. Keeping an eye on my abdominals. Didn’t need to do any foam rolling
today. Shoulder was actually not barking at me today. Today’s workout was
really to just be a light warm-up and then nonstop medley work. But I wanted to
do some sandbag tosses. I’ve done a similar workout sequence before and it had
been keg toss then so I figured I should keep a toss in the works, especially
since the sandbag feels a little more technique than the keg toss. Also less
collateral clanging and banging. I also don’t want to get anxious with the
implement that injured me. I also don’t want to be mad or angry with it. Initially
advised to do no more than 10 (including misses) but revised to 5 after I
accidentally did double the reps I was supposed to for circus dumbbell this
week. Oopsie. Just trying to launch the bag and get triple extension. No
running up to it like prep for USS Nats. A little out of practice but still
felt fine on my shoulder and body. Hard to get my body and the bag in the shot
fully as the camera stand at the gym has been broken even more. I may just need
to buy my own to keep with me. After that was some sandbag rows to prep for the
majority of the workout. Light and medium. With the sandbag stuff from last
week and sandbag prep for USS Nats, this was feeling pretty good. Just not in
the center on the first rep of both sets. Rowing them short ways versus long
ways. The rest of the workout was a giant set EMOM. Sandbag carry into keg
carry into prowler push into prowler drag. 50’ each implement. Using the
prowler on the turf as it would mean less weight and I wouldn’t have to worry
about not having enough room if I used the concrete lane. I had wanted to use
matching weights on the prowler to the keg stuff but the turf makes it a lot
harder so only put a pair of plates on it. I was a little anxious about the keg
part. Felt heavy moving it around at the start. But once I was into it, it was
pretty light. I enjoy the EMOM stuff but I am definitely not in my usual shape.
Sweating a fair amount. I was worried I’d lose my grip on the keg on the
transition. The push felt harder than the drag but apparently I was moving
faster on the push verses the drag. As is usually the case, I tend to get
better up until the third set and then there is a decline. I was beginning to
get tired on that last round as my legs felt heavy. But I got it done. Lower
back and hips were tight and my abdominals were sore. Keg carries are
unforgiving on the midsection. They don’t give like sandbags. Stretched out
before driving home to do some recovery work and eat steaks. Survived the first
three week cycle. Just going to get harder from here but I should be ok.
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