Mobility Prep
Yoke
200x50’ in 5.42 seconds
300x50’ in 5.70 seconds
400x50’ in 6.33 seconds
500x50’ in 6.87 seconds
500x50’ in 6.79 seconds
500x50’ in 6.93 seconds
Stone of Steel to Platform (60”, no support)
138x1
Stone of Steel to Platform (60”, no support)
138x1
182x1
225.5x1
270.5x1
314x1
Atlas Stone to Platform (59”, tacky)
290x1
330x1
365x1 (22”)
Prowler 2 Drags (uphill)
405x152’
Stretching
Comments: First event session of new training with lower volume. I figured no one would really be there as a lot of people from the gym were competing this weekend. I was tired. I didn’t fall asleep until like after 12:30am so made my alarm two hours later. That wasn’t enough sleep. A bit slow going in the morning. Traffic was a little rough near Harrisburg but fine after that. This work was going to be a lot shorter than the usual stuff from USS Nats prep but it was still going to take a lot of time due to setup and tear down as I expected no one was really going to be there. As I mentioned, trying to do the short cardio stuff standing up with how much sitting down I do at work and since I’m in the car for 40 minutes to get there. So elliptical it was. Took about 40 seconds for the machine to get to max incline and then reversed stride about every minute after that. Movement prep stuff felt good. Yoke was up first. I went with the slightly lighter yoke as the weights for today were going to be really light relative to what I usually have for yoke. I also forgot my gloves for yoke and the lighter one doesn’t have sharp edges. I was by myself and it is tough to get times when it is a longer course in a confined space. Loading it up with 25lbs plates also helped as I could see the skids easier. Figured out a way to load up the hand truck with 25lbs plates without them slipping through the back. Knees were really bothering me so that’s good. I think I had my yoke height too high as well but again, light stuff. Did two empty runs. Hamstrings were tight so I did some foam rolling before I got serious. Plan for yoke was just to do five working sets with the last three being 500lbs. Easy and work on speed. Having a set spot for the camera, I figured I’d just reset the yoke each time. Give me a little rest. I was sweating a fair amount. I’m just thankful it wasn’t that humid, there were fans going and the open air was helping. Only set that was faster than my best was 300lbs. Trying to go as fast as I can with the 500lbs sets and trying to beat my time each time. Second run was my fastest of the day. Closest I got to my PR time was .23 seconds. Next was stone work. The plan here was work up in singles to 80% of my best no tacky stone and then put on stone stuff and work up to 80% of my best with stuff on. Or I should say, the percentages were to be based off what I felt I could hit today. I tend to focus on my best and not where I’m at it seems. Seemed that it would make more sense to do stone of steel for the no tacky stuff and then go to real atlas stones for tacky. Real stones are filthy. I’m also out of practice. Haven’t done a real atlas stone in almost 14 months. Anyways, back to the workout. The bar I usually use for stone over bar has been used heavily so I don’t want to get anything on the stone of steel. I had the idea of using the soft crash boxes stacked for loads instead. I was worried that my shoulder and the sweat would be a problem today. They weren’t. Took plate jumps on the stone of steel. 80% of my best without any equipment would be about 286lbs and that wouldn’t be an easy plate configuration to get to. I figured I’d see how 270.5lbs went (3 plates) and go from there. The picks and laps were easy but my extension isn’t feeling as strong. No real extension work for like 6 months. I also made sure to try and get my ankles involved for triple extension. 270.5lbs felt too light to stop at so another plate in the SOS. Felt like I had some weight in there this time. Still comfortable but like the 18” pull earlier this week, not quite 80%. Then it was atlas stones. I’m out of practice with the little things. Like applying tacky and putting on a good tape wrap. My form is a little different on the pick compared to a no assistance SOS so I did a single with a stone lighter than my last single on the SOS. I can see why Brian said sealing them will be a summer project. No issues with the picks or laps here as well. Just my core on the extensions wasn’t as solid. There is a big jump from 375lbs to 430lbs in the stones. Going to have to make an in-between stone soon. The 365lbs atlas stone was going to make me work more for that extension being 22” diameter so I went for it. Got it. Real stones should come back to me quick. I do not miss the clean up afterwards. Goo Gone and a scouring pad. Luckily I brought extra clothes. Last thing was to be a vehicle drag. But no one was here by that point. So sled drag it was. Loaded up a prowler with all the 25lbs I had from yoke and had it set up in the alley out front. Steep incline so I figured the weight would be enough and I wouldn’t get to the end by the time 60 seconds was up. Just trying to budge it as a test felt rough but doable. I guess I took it more seriously when it was time to do it as I moved it quite easily. Like there wasn’t an incline. I was very close to finishing the length before time expired. Going to need to put more weight on it next time if I got to use a sled. Put stuff away and got ready for the drive home. I needed a hot shower before I started trying to stretch. Need to get all this stone mess off me.
290x1
330x1
365x1 (22”)
Prowler 2 Drags (uphill)
405x152’
Stretching
Comments: First event session of new training with lower volume. I figured no one would really be there as a lot of people from the gym were competing this weekend. I was tired. I didn’t fall asleep until like after 12:30am so made my alarm two hours later. That wasn’t enough sleep. A bit slow going in the morning. Traffic was a little rough near Harrisburg but fine after that. This work was going to be a lot shorter than the usual stuff from USS Nats prep but it was still going to take a lot of time due to setup and tear down as I expected no one was really going to be there. As I mentioned, trying to do the short cardio stuff standing up with how much sitting down I do at work and since I’m in the car for 40 minutes to get there. So elliptical it was. Took about 40 seconds for the machine to get to max incline and then reversed stride about every minute after that. Movement prep stuff felt good. Yoke was up first. I went with the slightly lighter yoke as the weights for today were going to be really light relative to what I usually have for yoke. I also forgot my gloves for yoke and the lighter one doesn’t have sharp edges. I was by myself and it is tough to get times when it is a longer course in a confined space. Loading it up with 25lbs plates also helped as I could see the skids easier. Figured out a way to load up the hand truck with 25lbs plates without them slipping through the back. Knees were really bothering me so that’s good. I think I had my yoke height too high as well but again, light stuff. Did two empty runs. Hamstrings were tight so I did some foam rolling before I got serious. Plan for yoke was just to do five working sets with the last three being 500lbs. Easy and work on speed. Having a set spot for the camera, I figured I’d just reset the yoke each time. Give me a little rest. I was sweating a fair amount. I’m just thankful it wasn’t that humid, there were fans going and the open air was helping. Only set that was faster than my best was 300lbs. Trying to go as fast as I can with the 500lbs sets and trying to beat my time each time. Second run was my fastest of the day. Closest I got to my PR time was .23 seconds. Next was stone work. The plan here was work up in singles to 80% of my best no tacky stone and then put on stone stuff and work up to 80% of my best with stuff on. Or I should say, the percentages were to be based off what I felt I could hit today. I tend to focus on my best and not where I’m at it seems. Seemed that it would make more sense to do stone of steel for the no tacky stuff and then go to real atlas stones for tacky. Real stones are filthy. I’m also out of practice. Haven’t done a real atlas stone in almost 14 months. Anyways, back to the workout. The bar I usually use for stone over bar has been used heavily so I don’t want to get anything on the stone of steel. I had the idea of using the soft crash boxes stacked for loads instead. I was worried that my shoulder and the sweat would be a problem today. They weren’t. Took plate jumps on the stone of steel. 80% of my best without any equipment would be about 286lbs and that wouldn’t be an easy plate configuration to get to. I figured I’d see how 270.5lbs went (3 plates) and go from there. The picks and laps were easy but my extension isn’t feeling as strong. No real extension work for like 6 months. I also made sure to try and get my ankles involved for triple extension. 270.5lbs felt too light to stop at so another plate in the SOS. Felt like I had some weight in there this time. Still comfortable but like the 18” pull earlier this week, not quite 80%. Then it was atlas stones. I’m out of practice with the little things. Like applying tacky and putting on a good tape wrap. My form is a little different on the pick compared to a no assistance SOS so I did a single with a stone lighter than my last single on the SOS. I can see why Brian said sealing them will be a summer project. No issues with the picks or laps here as well. Just my core on the extensions wasn’t as solid. There is a big jump from 375lbs to 430lbs in the stones. Going to have to make an in-between stone soon. The 365lbs atlas stone was going to make me work more for that extension being 22” diameter so I went for it. Got it. Real stones should come back to me quick. I do not miss the clean up afterwards. Goo Gone and a scouring pad. Luckily I brought extra clothes. Last thing was to be a vehicle drag. But no one was here by that point. So sled drag it was. Loaded up a prowler with all the 25lbs I had from yoke and had it set up in the alley out front. Steep incline so I figured the weight would be enough and I wouldn’t get to the end by the time 60 seconds was up. Just trying to budge it as a test felt rough but doable. I guess I took it more seriously when it was time to do it as I moved it quite easily. Like there wasn’t an incline. I was very close to finishing the length before time expired. Going to need to put more weight on it next time if I got to use a sled. Put stuff away and got ready for the drive home. I needed a hot shower before I started trying to stretch. Need to get all this stone mess off me.
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