Mobility Prep
Rogue Farmer’s Walk (16” pick, casual pace)
23x100’
73x100’
113x100’
163x100’
Stone of Steel Rows
138x23
Prowler Push/Drag Medleys (casual pace)
255x100’/100’
255x100’/100’
255x100’/100’
255x100’/100’
255x100’/100’
Stretching
Comments: I was really hoping that I’d be feeling a bit
better before going to train this day. I was excited to train but some niggles
made this seem like a maybe. This would require a drive out to Lancaster to do
so it required a commitment as that would be 45 minutes in the car each way. I
had perhaps got too much that I had planned to do. I couldn’t sleep in forever
as I needed to get passport photos (only open 3hrs on Saturday). Getting a
passport since my state is stubborn with real ID laws so I may need it for
flying to USS Nats in Minnesota and if say I end up with an invite for international
competition, I’d need one then. Been putting it off due to injuries as I meant
to get one prior to USS Nats this year. I also kind of promised to bring in
some gym equipment for the gym since they lacked lighter weight stuff for yoke.
I got a 90lbs empty yoke just collecting dust and spiders and I’d rather have
the women and novice have a chance to try yoke press then get something substituted
at the upcoming gym contest in February. That was more of a pain in the ass
than I had planned on it being getting that into my tiny car. I knew it fit as
I got it years ago and it fit in the car. So I was going to be up and about. If
things bothered me, I’d just change it into a rehab and socializing session and
have to go back to square zero (I feel like I’m on square one as it is). Took a
bit of time to get things moved at the gym. The large doors were not really
opening due to added insulation so I had to move things piecemeal through the
regular door. This also meant moving things outside for stuff wouldn’t be so
easy. But that was okay for now as it was all light stuff. Caught up with some
friends and got a little distracted by the large great dane puppy. Ended up
doing some foam rolling before training and warming up as I didn’t go for a
walk the night before. Trying to keep from getting a cold from not getting
enough rest. This could also be from me loading creatine. Never did it before
but I’ve never been off it since I started using it when I came back from
injury the first time. But that stops tomorrow and then it’s just regular
stuff. Also ended up doing some hangs to decompress things a little. Warm-ups
felt ok. I may need to invest in a foam roller as my IT bands are tight. Didn’t
realize how tight my quads are. Added some hip swings to loosen things up too
with my regular warm-ups. First exercise was farmer’s walk. Plan here was super
light and go at a slow pace. Like I was walking. Not going as hard and fast as
I can. I brought my Rogue Fitness handles to use as they were the lightest I
have and would be easier to move around. Outside was cold but it was really the
only place to get 100’ run with somewhat even ground and a straight shot. I had to do things a little
to the side as a HVAC van was parked in the middle. I did these a bit different
than usual. No belt as honestly, light weights were going to be used and I
wanted to practice my bracing with nothing some more, especially since this was
kind of the first time bracing from the bottom at a dead start. I gripped the
handles dead center rather than towards the back. Again, light weight, not
going for speed and this also was better to balance the handles and not worry
about the weights sliding off. Very slow moving. I think my fastest was 30
seconds or so so quite a bit of time under tension. Felt a little bit of
tension in my right obliques on the penultimate set. No issues while doing
these but I’d feel a little bit of a lower back pump a few moments later once I
was done that seemed to subside in short order. Can’t tell if more weight or
just the fact I was moving slower or more gingerly with the heavier stuff (IE
more time under tension) that had it last a little longer. This weight has
never felt so challenging haha. Maybe because I got to go slow and maybe because
I had to evade a elderly woman being pushed in a wheelchair while avoiding cracks
in the concrete. So this was done and I had two choices really. Skip the next
exercise and go into the prowler work or try the next exercise and then do the
prowler stuff. I kind of subconsciously decided on the 2nd option as
I had been putting away all the weights after the farmer’s walk stuff and I was
going to have to bring it back out for the prowler stuff. But I didn’t feel
comfortable leaving stuff outside unattended. I was pretty much the only person
left by this point. This next one was something I’ve only done once before;
rows with the stone of steel. I don’t think anybody really uses now since it
has the dent in it so it only seals at one spot. Goal here was do as many as I
could as long as I felt I could safely brace. I figured the best way to do that
was to reset my brace every rep and really focus on that one effort. This was
challenging at the start. The most I’ve done with this thing empty was 5 for a
warm-up one time. That felt like I’d barely get over that as my arms were
slipping. I remedied things by getting a bit deeper on the stone. I lost count
and I just kept going until I got tired and couldn’t keep my arms secured as
well as I wanted to. Turns out I got just one shy of two dozen. This felt good.
Going to need to use the car buffer on my biceps later haha. Last thing was
working the prowler. Sets of 100’ for push and drag. Not enough space to safely
do it on the same area as the farmer’s walk due to the van and not enough room
inside so I journeyed down to the parking lot. No idea what this terrain would
be like. I was also not to “sprint” so this was at the same casual pace as the
farmer’s walk. Going fast would probably be easier as the momentum would be
built and the friction not so much. No ramps or anything so a bit of a pain to
get everything set up. Plan was 5 sets with 1 minute rest. I don’t have a watch
anymore so I counted in my head. Going slow is tough, especially the drag. I
didn’t think I’d finish this after the first two sets. Total time was between
70 and 90 seconds to complete and that was about what my rest periods were as
well it seems. Legs were quivering by the end. Did some decompression stuff
before stretching things out. Used the TENS unit on the ride home to help with
things. So a week down and hopefully I don’t end up sidelined again here. I
hope but I also know that hope is not a plan. Got to be active about it. See
how two days of rest go.
No comments:
Post a Comment