Mobility Prep
Yoke (increasing pace)
drop and turn at 50’
200x100’
300x100’
straight shot
400x50’
500x50’
550x50’ in 13.10 seconds
550x50’ in 12.01 seconds
550x50’ in 9.51 seconds
Sandbag Rows
125x10
175x5
235x7 (weight fell off)
250x24
Sandbag Loads (54”)
150x1
200x10
Sled Drags (turf)
210x50’/50’
210x50’/50’
210x50’/50’
210x50’/50’
210x50’/50’
Stretching
Comments: First thing is that not doing USS Nats. Made
that decision after thinking about stuff and talking with Mr. Westerling. I’m
trying to rush back into the fire. I need to make and maintain what I got. Have
it be that contest stuff is training weight so it doesn’t kill me every time. I’m
pushing too much on the deadlifts. So not done competing, just going to bide
time for the “big shows” until I can get within 90% at least and have it be
comfortable training weights. I will be competing in end of June still assuming
no issues. Not sure how this decision will affect the current training. But
back to the now. Took some risks. Had a fun night out with friends. Couldn’t
train Saturday due to contest at the gym. Training wasn’t to be that intense so
I figured I could have fun. But I felt out of it come Sunday. I felt dehydrated
and was having a very slow start to the day. So slow of a start that I actually
had my post workout shake before training. I was really tempted to just stay
home and do the workout there but I had a belly full of shake and it wouldn’t
be the same (I’d have to modify too much). Figured the drive out would give me
a chance to digest. Can’t really do the reverse hypers home either. Started out
with warm-ups. Felt good until I had to bend my knees. Good lord did they ache.
So put on copper knee sleeves as soon as I finished those up. Got out the foam
roller too. Got set for yoke, yet again. Still not full speed yet. Yoke felt
like hot garbage today. Lower back was tense and my knees were aching on the pickups.
Almost dropped 500lbs standing up with it as it felt like that much suck. The
goal was to not go so heavy and do three runs with 550lbs and increase the
speed each set. I did that but not how I wanted to. My knees ached like crazy
and I was very slow on that first set. I was only slightly better on the next
one. These should be sub 11 no problem. I took a break to do some more foam
rolling. Drinking a lot of fluids to try and rehydrate and stay hydrated. For
the last one, I busted out the soft knee braces I’ve used in the past (when my
knees were hurting May – July 2018 and for keg clean and press practice). This
took quite a bit of the discomfort away and I was good deal faster. But still
below where I wanted it to be. Didn’t die, finished the work. But really, this
is like 60% of what I’ve been capable of and it shouldn’t feel this damn heavy.
Can only hope the day improves from there. Note to self to not be lax on the
icing of knees on my rest days too. Plan was same warm-ups as last time and do
a rep set with 5-10lbs more. Next up was rows. The weight I used last time for
the top set was pretty much supposed to be what I used today. Seemed to be
going well other than achy knees. No problem first two weights. Easy stuff.
More control with the light one due to having a weight on it. Utter distain for
the other bag. 10lbs dumbbell on the 225lbs and I started going for it. Felt
good, even with the dumbbell hitting my chest but then it rolled off lifting
the seventh rep. I put it back on but then thought that this was stupid as it
was going to do it again. So I just brought out the 250lbs sandbag. I think
that doing the same weight two weeks in a row or so and then going up is the
way to go with the sandbags since doing them the short way isn’t easy to keep
weights on. I’ve had trouble with the long way too. No clue what I was getting
myself into here. This was a hefty bag. I could feel myself getting tired
quickly but somehow I got past 15 reps and then go to 20. Just bit too much for
25 reps today. Maybe next time? Loading sandbags next. A single with 150lbs and
then an extended set of 10 with 200lbs. Felt much more comfortable this time
around. While not the best triple extension with the ankles, I think it’s
improved from the last few times. No back issues other than it being tight and
stiff. Trying to not rush things and be sloppy. I did rush the last one a
little. It is a sloppy, floppy bag. Trying to do these with no support stuff
until I get back up to respectable weights. Just got to keep building this back
up and improving. I hate these long sets of reps but they are necessary so that
I can keep going. Endure and outlast seem to be my creed. Conditioning to
finish up the session. Dual sleds again. Just seems to be easier consistency wise.
Added 15lbs to what I did last time. Still feels pretty darn easy. Especially
compared to the prowler pushing. I was pretty consistent with my speed
throughout. Not sure what was going on with my counting but somehow I made 40
seconds into 70 seconds. I know I count slow and that had been working but I
guess not. Still short rests so still good. I felt beat after all that. Joints
aching, muscles sore. Home to eat a ton of ramen and do recovery work.
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