Mobility Prep
Sandbag Tosses (over 15’)
30x1
30x1
30x1
30xmiss
30x1
Sandbag Rows
150x10
200x8
250x6
EMOM Medley (20, on turf)
Sandbag Carry – 250x50’
Keg Carry – 250x50’
Prowler 2 Push – 195x50’
Prowler 2 Drag – 195x50’
Sandbag Carry – 250x50’
Keg Carry – 250x50’
Prowler 2 Push – 195x50’
Prowler 2 Drag – 195x50’
Sandbag Carry – 250x50’
Keg Carry – 250x50’
Prowler 2 Push – 195x50’
Prowler 2 Drag – 195x50’
Sandbag Carry – 250x50’
Keg Carry – 250x50’
Prowler 2 Push – 195x50’
Prowler 2 Drag – 195x50’
Sandbag Carry – 250x50’
Keg Carry – 250x50’
Prowler 2 Push – 195x50’
Prowler 2 Drag – 195x50’
Stretching
Comments: Another training session with it get above 90
degrees. I felt like I slept well the night before and woke up before my alarm
went off. Didn’t need to use the snooze button either. Guess that’s what
happens when you are rested. I was seriously considering staying home and just
doing the workout at my house. Reason being that odds were high the gym would
be crowded and this workout was probably going to take a long time to setup and
have space available than it was to actually do it. I could go for a sled drag
around the block to warm-up, do keg toss instead of sandbag toss and go from
there. I think the thought hit me when I realized I’d still have to go an fill
up my car before driving out to train. I ended up driving though when I
realized that I didn’t have a keg close to 250lbs. I had thought my one keg was
close but turns out it was like 25lbs lighter than I thought it was and my
other keg is 296lbs. So driving it out it was. Then traffic. Apparently a lane
was closed and was to be closed until tomorrow evening. My traffic app wasn’t
connecting to the service and it kept saying stay on course. I took an exit and
planned to go on the freeway again. Then I was thinking, why do I want to pay
more money to do a workout that I could do at home? I just said I’d just do the
sandbag carry twice instead of keg. Thankfully, the GPS started working and let
me know that by taking the exit I would be past the traffic for the
construction if I got back on. Smooth sailing from there. It was bright and hot
today. Had to drink a fair amount of fluids before I even started warming up. I
had worn a ¾ sleeve shirt to see if that kept the sweat off my forearms better.
Kept the lights off for the elliptical. Despite my knee being achy, this felt
better than it did last week. Movement prep stuff and stretching felt pretty
good. Then lifting things. The sandbag tosses I added to this workout again.
Advised to do no more than five, including any misses. I wasn’t expecting any
with 30lbs. The camera tripod was so broken that the person that owns it took
it home so I had Mike film. I wanted to see how my ankles looked and how high
it was going. I took shorter rests since it was beastly hot out there and I was
having him film it with no break. First toss was the best. I feel like I’m
getting my ankles to move but watching the video and hearing from Mike, it’s
like an inch at most. Second toss was ok, the third wasn’t great as I held on
to the bag too long. Fourth was pure garbage as it got more than enough height
but the trajectory was off so it didn’t go over. I rushed the fifth to just get
this over with and got that over. Other than that first toss, not pleased with
these. Sandbag rows next. Still to be treating these as warm-ups for the
majority of the workout (EMOMstrocity). Not
feeling the power on these today. Supposed to do 10, 8, and then 6. Figured I’d
just do 50lbs jumps. Maybe the bad sandbag tosses were bugging me. Right biceps
didn’t feel great on the 200lbs sandbag so I took a break to make sure that it
was nothing. Did some foam rolling on that arm before finishing things up. I
was doing these the short way as I’ve been doing the loads the long ways.
Change things up and train both. 250lbs felt better on my arm but I was not
keen on the rest of the day with the EMOM for 20 minutes again. Plan was to do
50lbs more on the sandbag and keg from last time and more weight on the
prowler. I was initially going to add 50lbs to that as well but the weight I
used last time as brief warm-up felt tougher than I expected so went with just
30lbs more on that. It was busy so I ended up moving everything into the wind
tunnel corridor so everything was on turf this time. I needed a bit more
warming up for this besides sandbag rows. Did some jogging and sprints,
followed by some foam rolling and doing some short carries with 200lbs on both
the sandbag and the keg. I had been lazy this week and hadn’t taken my copper
knee sleeves out of the drier this week so I had to hope that the longer
sleeves on the shirt I had today would protect my lower biceps from the keg
kisses. With how I was feeling, I was kind of dreading this. Worried I’d just
bomb it on that first pick of the sandbag. No chalk, I’ve found that only when
it is grip related is it good idea with this much heat and sweat. Gets mixed
with my sweat and becomes useless. I can just dry my skin with a towel before I
go and I’ll be good for that short time. But the EMOM was good. Keg and sandbag
felt fine, even with 50lbs more on it and it being over 90 degrees. First run
is always slower than the second and third round. Fourth and fifth is where it
slows down. Some of that fluctuated as my last run of the drag was actually my
fastest. I know the keg was slower on some because I was trying to avoid
running over Ellie, the service dog during round three and four haha. I always
feel like I did work after these longer EMOM workouts. I just kept sweating for
a good bit after that. I stretched before heading home (also helped out with
other people training). I know my knees will need the ice packs. Left shoulder
was feeling wonky again and I’m not sure why as it wasn’t until I took a moment
to relax that it did. Maybe the sandbag toss aggravated it (not doing them anymore
this prep as I get more event specific) or it if was trying to find a good
setup on the viking press with it empty. I got few days to recover (off Sunday,
chiro Monday) before training commences on Wednesday.
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