Mobility Prep
Rogue Farmer’s Walk (16” pick, casual pace)
23x150’ (turns at 50’)
113x50’
163x50’
203x50’
253x50’
Stone of Steel Rows
138x10
193.5x30 PR+22lbs & 4 reps
Prowler Push/Treadmill Forwards Push Medleys (casual
pace)
435x50’/28 Seconds
435x50’/28 Seconds
435x50’/28 Seconds
435x50’/28 Seconds
435x50’/28 Seconds
Stretching
Comments: Friday at work just beat me down. Exhausted. Traveled
a bit so maybe not the best thing to be in the best condition after work or to
be in peak form for serious training. Probably not wise to eat questionable Italian
food served in pie tins the night before either. In any event, this meant an
early start to the day and a lot of driving to get to train. Body a bit stiff
but nothing a good night’s sleep won’t fix. Feeling better with how my body is
responding to things just two weeks later. Not where I want to be but not in a
bad place. While not optimal for training, training isn’t really at that point
where it will make or break. Still rebuilding and getting back to where I was
before. This can be difficult when you got some horses already wanting to cross
the finish line and others not even in the stable haha. Patience. Ended up
doing a lot of foam rolling and bar hangs to loosen things up. As I was super
stiff and driving 2 hours that morning was a bit more than I’m used for
training after the recent back injury. Or in general. But I felt pretty good
considering. Warms were good. First exercise was farmer’s walk. A little bit
different this time. The heavier stuff was going to be just 50’ runs. Still slow,
casual pace. Getting used to walking with weight, shifting things and still
bracing. Easy weight feels heavy due to not going fast. Longer time under
tension. That very first set, it was to be a straight shot for 100’. It was
damp outside, it was my only long run and the weight is so light that I’d
travel more than that distance to get outside to set things up. So I decided to
do it with a turn inside instead. Then I decided to change it to 150’ with a
turn every 50’ going one way and then the other to work both ways. The weight
is super light, I’m going slow and it would be an opportunity to get used to
moving that way as the plan is to hopefully do USS Nats at the end of June and
that has a turn for the course. Jumping up in weight with it being just 50’
runs. Making sure that I’m bracing and giving the weigh the respect it
deserves. Also adding on support gear so that I get used to it and the
breathing aspect of having things a little more tight and snug. Grip was feeling
beat today. But I didn’t want to break out chalk today for this. It was only 50’
and I should be able to do this. It was a struggle with the top set. I still
made it without rushing myself and dropping it not under control. I feel like
that set, I finally got into a good gait. Not a lot of unnecessary movement. I
think because I knew that being sloppy would not only be tougher on my back but
it would make me lose my grip. The pick was tough. I’ve been making it tough
with the lower pick height for now and gripping in the center so that the
weight isn’t a gradual break and I don’t get that forward lean I like. Hit the
stuff I don’t like to make the stuff I’m good at gooder. Stone of steel rows
followed that up. Empty implement to start for a set of 10. I was expecting
that to be easy but I guess thinking that made it not so. It rolled on me a bit
and I had to regrip it. The plan here was max reps with 20lbs more than last
time. Not easy plate math. The 45lbs that fit in the stone of steel definitely
weight a bit more than normal so adding 20lbs made it 22lbs heavier than last
time. Ok then. I wasn’t expecting much considering the drive out to the gym,
the crazy amount of rdls I did and just because my chest is tight and I bobbled
like 50lbs less. Imagine my surprise I hit this weight for 30 reps. Not
expecting that. No sir. Felt like bracing was good. Feel this is good for right
now until I get closer to doing stuff with my skill requirement. I’m still a
bit leery on doing things that require me to extend into triple extension as I
needed to just hyperextend my back. Last thing was sled work. Plan was just
five sets of 100’ with a minute rest with the same weight. Still damp outside
but didn’t seem like too bad so I got everything set and started and then 20’
into my first set (it was moving real good) I get stopped in my tracks. No
clue. I figure the friction is all screwy with the rain water. So I take 70lbs
off so that I’m using the weight I used that first week. Same thing. Screw it.
It was tiring bringing all that equipment outside and now I was bringing back
inside. I then was going to push the empty prowler back inside and that too
wouldn’t budge until finally it did and a pebble skittered out of the way. So
that was what it was. I was frustrated that something like that had stopped it
and I didn’t think that it would be. But I was not bringing everything back
outside again to then bring it back inside. I was worn. As punishment, I did
push the empty prowler all the way back inside to warm up for what I was going
to do next (I was getting cold). So I did something like I did last week with
the treadmill alternated with the prowler. Prowler is much easier. Not sure
what I did with counting this time but I was even slower so the treadmill time
was about 5 seconds longer. This was good. The forward pushing seems tougher on
the treadmill compared to backwards. Took my time putting stuff away. I had no
plans on driving just yet. Did empty reverse hyper for 50 reps again and then
25 5 count holds of 90/90 diaphragm breathing before doing some hangs and then
stretched. This felt good to do. It was a good day. Just hope I can recover Sunday
so I can face the work week Monday.
No comments:
Post a Comment