Mobility Prep
Yoke (casual pace)
drop and turn at 50’
200x100’
300x100’
straight shot
400x50’
straight shot (increasing pace)
500x50’ in 13.61 seconds
500x50’ in 10.82 seconds
550x50’ in 9.25 seconds
600x50’ in 9.03 seconds
Sandbag Rows
110x10
160x5
210x3
225x22
Sandbag Loads (54”)
150x10
Sled Drags (turf)
165x93’
165x93’
165x93’
165x93’
165x93’
165x93’
Stretching
Comments: I had felt good the night of training on Thursday. My left hip doesn’t feel like it’s tracking right though now. It was something I felt after doing the leg pressing for that side but it seemed to go away during the workout after “walking it off” but felt it Friday. Not painful, just tight and stiff and feels like it’s not where it’s supposed to be. Like a gap some times when moving to the left or shifting that way while turning. I can walk no problem and bear weight no problem. It’s not a good thing probably. I still want to keep options open but it seems any time I feel confident that I get a reminder to not be in a rush. Only a man. Makes it very hard to commit money to something like entry fee and memberships when I have no idea if I can be healthy. Several hundred dollars lost due to the most recent injury relapse. I stayed up later than planned and I just couldn’t force myself to get out out of bed (I had set an alarm for 8:30AM) until 2hrs after my alarm went. So quite a bit later than usual to go train. Yet again, surprised to see a lot of people there at that time. way. Started out with warm-ups. I added in some things that I hoped would get my hips right. But no dice there. Hip swings sometimes seem to traction things just right with the momentum. Didn’t feel the need to foam roll. I think I was in a rush as I had really overslept and had plans for a phone call and I wanted to get at least started with training before then, rather than wait until after that to start. Yoke again. About the same as last time but instead of stopping at 500lbs for the top three sets, I was to go up to at least 550lbs and maybe 600lbs if that felt ok. Not full speed yet. I think that I just kind of kept the first few sets at that casual pace and then worried about speeding up with the heavier stuff. I only got so many gears to keep increasing my pace. I was definitely at a fast clip pace when I got to 500lbs versus last time. I got that run in before getting a call. Got a bit cold from that I and I think I was a little distracted as I forgot that I hadn’t added weight to the yoke. So kind of screwed myself up there. My plan was to go up a gear in my gait each set and try to beat the previous time for the set with lighter weight before it. So I ended up doing 500lbs twice and that meant I’d have to go even faster with 550lbs and hopefully 600lbs. I didn’t know if I could work up to say half a gear under top speed. Hip wasn’t throwing me off but I think I was favoring the one side. In either case, 600lbs felt comfortable. A little over 1.5 seconds under my best time so again, not bad here. Next up was rows. This time, I was to do the same thing but add 10lbs more to it. That seemed easy enough. First two sets weren’t bad. Just placing at 10lbs plate on the top and go. But that didn’t seem to work on the 200lbs sandbag. The short way hold isn’t as easy to balance a weight as holding it like I was going to load the sandbag. It just kept sliding off the front. I couldn’t really think of another way to do this other than wrap a band around the bag but that seemed tricky and might make it weird to grip it depending on how secure it was. So I said screw it and went for the next heaviest bag of 225lbs. This was technically more than I was to be using for next session even. This is much heftier bag. Quite a difference between this one and the 200lbs bag. Felt I was getting tired quicker than usual. Still did the thing of going until my fingers gave and then switching to having my wrists under it to finish up. Still got over 20 reps so still good. Happy this is still going over to the heavier bags. Question is what about next time? Will I be able to get this kind of reppage on say 250lbs or 275lbs or even 306lbs? Next was something I had been still worried about. Loading. That triple extension that I seem to suck at and just use my back to do. Only 150lbs on the sandbag and to 54” but still worrisome to me. What if I get myself back to zero because of this? But I need to try. If I can’t then I can’t and I know that this is not the year for me to compete. Rather than just use the one sandbag, I elected to do both of the 150lbs sandbags. They are shaped differently and I kind of need to work on that pick-up as that requires setting things each time, rather than one set and go like with rows. The pickup was so easy on these. But I made sure I was methodical and really worked on getting my hips and ankles to work on that extension. Also practicing bracing. Only problem I think was that I scrapped my leg and had a bleed going. No issues here but it could be delayed like last time. So fingers crossed. Last thing some conditioning work. Sticking to inside with the turf. Weights are lighter but the setup and put away is easier and really this is more to work on the legs and breathing as well as embracing the suck. Based off how the pushes felt, I figured this was appropriate weight for the sled drag. Knees were a bit sore by this point. Turned out to be a bit lighter than I wanted to so I figured I’d do an extra set so that the weight would be back at the plate tree I got them from so I didn’t have to move so much stuff around. Felt pretty easy. After putting everything away, did a 50 rep set of no weight reverse hypers, 90/90 breathing for the intraabdominals and some band traction of my left hip. I kind of forgot to do the bar hangs. I got home and was ready for a late dinner and stretching with recovery but that had to wait as I had to help with unloading a moving truck. So ate big dinner, did what I could for recovery work and went to bed hoping I would recover. I got a few days before training again.
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