Mobility Prep
Yoke (increasing pace)
2” lower pick, drop and turn at 50’
200x100’
300x100’
2” lower pick, straight shot
400x50’
Straight shot
500x50’ in 15.88 seconds
500x50’ in 10.52 seconds
500x50’ in 8.36 seconds
Sandbag Rows
100x10
150x5
200x28 PR+25lbs & 1 rep
Sled Drags
375x100’
375x100’
375x50’ (couldn’t keep going)
Prowler Drags
325x100’
325x100’
325x100’
325x100’
325x100’
Stretching
Comments: Another day. I make have spoken too soon about symptoms.
I slept in and had a little numbness on the left side of my left calf. That
seems to happen if I lay in bed too long I think. That’s not a great thing but
it’s not pain. I know (or I’m getting used to my situation) I’m getting better
as there isn’t that hesitancy to do things like bend over to pick up something
or to go off balance to reach for something. I think the biggest thing is that
I haven’t had an eye twitch for the past two weeks I think. I kind of forgot
when it stopped. But that had been in both eyes for a while. Like since the end
of September. My sleep schedule is still
off. My body thinks going to bed at 12:30 or 1:00AM is normal. It isn’t. I got
to get back to sleeping like I have to get up at 6:30AM. And not hit snooze for
an hour or so. I feel good overall and I believe that USS Nats is an option for
me. I have kind of deadline to decide (for myself) as end of this month. There
are somethings that I’m still leery about but things are moving in the right
direction. There is also a possibility of doing a contest in March to qualify
at 275lbs and under but I’ve been hovering a bit heavier than I usually do so I’m
not certain if I want to ride the fatness wave as long as I can or go down. In
either case, I was tired and I wanted sleep. No real pressure but I didn’t want
it to be a late day. It just kind of happened that way. Really tempted to just
do the workout at home. But can’t do reverse hypers here and those seem to be
helping the back after a heavy training week. But really late start. Already
afternoon by the time I got there. High 60’s so weather fluctuating a bit. I
was actually surprised there were people there when I got out there. I really
needed to do some foam rolling. My IT band on my right leg was painfully tight.
Warm-ups felt good though. Yoke again. Changed a bit again. Started out at the
casual pace but idea was to increase speed each set but not be at top speed by
the end. The first two sets were for 100’ but I really didn’t want to hassle
with taking the yoke outside or switching yokes so I just do a 50’ run with a
drop and turn at 50’. I didn’t realize until after the second run that it was 2”
lower on the pick height than I usually do. My knees were really achy but
picking up speed didn’t seem to bother anything. I figured I’d keep the lower
pick for the last work up run and then go to my standard for the importanter
sets haha. So the top weight from last time was to be for 3 runs. I figured
that to keep myself honest was to time these with commands. It is a bit hard to
setup camera how I usually do since there is stuff out for the upcoming contest
here next month. I was surprised how good these felt. 500lbs last time felt
like a struggle. Maybe moving faster making it not feel so bad. I felt like I
could just do these EMOM style. Felt slower than I thought it was that first
set. Second set was about what I expected and last set was a little slower than
what I thought it was. Probably because I started off quick but tapered off a
little at the end. About 2 seconds under my best so well within the parameters
of the day. And it felt good haha. Next up was rows. I was bit curious how
these would go this week, seeing as how I did a lot of reps with the SOS last
week with more weight than what I did on these the previous time. I think I
knew what to expect this time. Just a machine. Doing them until the sand got
into the two halves and then regripping and rowing with the wrists until I
couldn’t no more. Pretty darn cooked by the end. Pleased this increased as
well. Still a bit away from “actually challenging weights” but it is a
confidence boost that picking up heavier sandbags might become easier for me. Last
thing some conditioning work. The plan here was to do drags for five sets of
100’ with a minute rest. It was drier
outside this time and I figured the tiny sled would be easier to transport. It
was. This wasn’t the casual pace stuff so I figured I could go heavier with
being able to build up momentum after the initial inertia and not have to deal
with as much friction problems. I was wrong. That first 20’ or so stretch was
great and moved easy but then it got rough and tricky. Not good. It was even
worse the way back as I ran over a moldy branch that halted things. It was
rough but I thought I could keep going. Nope. Got stopped about halfway into
that third set. No pebble this time, just friction too much. Even taking off
70lbs didn’t fix things. I figured the sled’s surface area was what did me in
so I swapped out the prowler with less weight since I’d already fatigued myself
a lot. Definitely wasn’t “medium fast” on these, even without the casual pace
restriction in place. I just got halted on that last set and had to take a
breather before finishing. I got in good lung buster. The parking lot is really
inconsistent and a real pain to get stuff setup out there. It might be better
to just stick to turf runs or concrete runs inside for shorter distances or do
uphill drags on the other side as that is more consistent. After putting
everything away, did a 50 rep set of no weight reverse hypers and some bar
hangs before driving home to stretch and recover and eat a very late dinner.
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