Mobility Prep
NY Barbell Yoke (low pick, casual pace)
200x100’
250x100’
300x100’
350x100’
Stone of Steel Rows
138x32 PR+9 reps
138x28
Prowler Push/Drag Medleys (casual pace)
275x100’/100’
275x100’/100’
275x100’/100’
275x100’/100’
275x100’/100’
Stretching
Comments: Things feeling better compared to last week at
this time. Saturday I didn’t do much. I did have to be up to go and apply for a
passport but that didn’t take long. Most of the workout involved longer
distance stuff like last week and it was cold and rainy all day. Weather
forecast had it being dry and somewhat sunny tomorrow so I figured it made a
lot more sense to rest, take care of things at home that I’d been putting off
and get a good night’s sleep and be raring to go the next day. I honestly didn’t
expect there to be anyone there this morning considering the night before was
the gym Christmas party. Plenty of evidence of that when I got there haha. Did
foam rolling before my warm ups as that seems to help with things after
driving. As I said, I may need to invest in one for traveling as this may be a
new thing I’ll need to do if I’m stuck sitting still for a long time. Warm ups
felt good. Didn’t bother doing hip swings that I added as things felt good. I
will say my quads had a deep soreness that was present during some of this. So
as is usually the case, this week is yoke. They pair nicely with farmer’s walk.
Same thing, casual pace, 100’. Now as the inside isn’t conducive to 100’ runs
right now, this would be outside. And can’t open the large doors so walking
around with the Rogue yokes to do this wasn’t smart or worthwhile. So used the
really light yoke I brought in last week as that sucker is 90lbs so hardly
anything to move around and I can fit it through the people sized doors. I also
left it at the low pick height (for me) as it would be easier to move around to
get outside and back inside. Weight was going to be super light anyways and I
could work on the pick and bracing similar to farmer’s again. Only going to use
this yoke this way for just this week anyways. First run was a mess. The wind
blew the cone at the finish away as I was going and a car came up on the path.
I had no idea what was going on and I wasn’t really going to move any faster. I
then got close enough to realize it was one of the owners of the gym as they
needed to load stuff from the party into the truck. Felt stupid after that
haha. Used a heavier cone for the other sets. Didn’t get the same lower back
pump I had last week after doing the runs like I was getting with the farmer’s
walk. Feels odd moving slowly on these but it’s important right now. I’ve done
this with heavy weights too. Slow is smooth, smooth is fast. Left hip was a
little stiff but no worse for wear. Again, had the choice to skip the stone of
steel rows and do the prowler stuff but they didn’t bother me last week so here
were are again. I also didn’t want to do the prowler stuff again. This time, it
was two sets, trying to beat last time’s reps each set by a few reps. Stone of
steel rows felt way easier this time. Bracing didn’t seem to be something I had
to consciously do this time. Not as much build up. Automatic and able to hold
the brace for several reps in a row. Crushed
it that first set and was almost lost count on the second set. These are
getting interesting. Again, going to need to do soft tissue work on the arms
since I got one less day of rest this coming week. My lower back and hamstrings
were pumped from this from holding the position for so long. Last thing was
working the prowler. Sets of 100’ for push and drag again. I was advised I
could do the same weight again but I’m stupid and did more. I had all these 25’s
that I was using on yoke so I figured I’d just do those. I had thought it was
10lbs more but it was actually 20lbs. The push isn’t bad, it’s that darn drag.
Casual pace again for five sets. My rests were around 70 seconds besides the
first one, which ended up being 90 seconds or so because I started a
conversation with the gym owners and lost count of where I was in my rest. Legs
felt heavy and it was definitely taking me longer to do these this week. I know
I can move faster on the push part but the drag portion my legs feel so damn
heavy that I wonder if I could move faster without falling over. I feel like an
inebriated ostrich. I ended up going too slow on the 4th and 5th
set as the friction caught up with me and stopped me in my tracks on the drag
portion. I took enough of a break to hopefully ensure that I finished the rest
of the course with no further stops. I knew I could do that for the 4th
set. Wasn’t so sure on the 5th set. Maybe knowing it was over on
that one helped. Stupid legs after all that so it was nice to take my time
putting things away until my breathing was back to normalish and my legs weren’t
acting like they were disconnected and filled with jellyfish. Did some rehab
stuff in the form of bodyweight revere hypers for a set of 50 reps and 20 diaphragm
breathes in the 90/90 position with holds. Going home to relax and get to bed
at a reasonable hour. I’m happy things are holding up. This is a positive
direction. Overall, I’m sure I’ll be back at 100% or beyond by June.
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