5 Minutes NordicTrack
Mobility Prep
Yoke (increasing pace)
drop and turn at 50’
200x100’
300x100’
straight shot
400x50’
500x50’ in 13.57 seconds
550x50’ in 10.93 seconds
600x50’ in 11.21 seconds
650x50’ in 10.23 seconds
Sandbag Rows
125x10
175x5
225x28 PR+6 reps
Sandbag Loads (54”)
150x1
200x3
Sled Drags (turf)
195x50’/50’
195x50’/50’
195x50’/50’
195x50’/50’
195x50’/50’
Stretching
Comments: Sunday training. Feeling mostly good. I mean, my hip flexors were sore as hell from the hanging knee raises. I did practically nothing Saturday but sleep and I had to be up at a reasonable hour today so that I could go to bed at an even more reasonable hour. As I had to get fasted blood work done for my physical next week. Right side oblique/abdominals are slightly sore at times. Doing soft tissue work. Two weeks ago it was the left hip, now the right oblique. The hip is good now so hopefully this too will pass. Drove out to Lancaster and did some foam rolling when I got there. My lower back was feeling pretty tight from deadlifts too. Started out with warm-ups. Got set for yoke, yet again. Not full speed yet. I’m kind of curious if I can really hit my top speed with going not as fast for so long. But yoke isn’t an event for Nats and rushing things isn’t good. Anyways, same work up as last time and the plan being 50lbs jumps after getting to 500lbs up to 650lbs as long as everything is feeling good. I think last time I did the casual pace on all the under 500lbs runs and this time I tried to build things up beforehand. I had an idea of adding stuff each set. Since none of the usual suspects here on Sunday (which I’m probably going to be doing this coming weekend and next) I had Dave help with commands. I was definitely not ready for his pacing on the commands. Progression being hard belt 1 notch, then 2 notches, copper sleeves and then finally chalk on my back. I was very surprised that 600lbs was slower than 550lbs as I thought I had a nice, solid pace going. First time where I’ve been slower on these building up. It is kind of hard to be changing tempo on these. This isn’t the main thing. Building back up and not beating myself up physically or mentally. I got to keep in mind that main focus is deadlift and farmer’s walk and that the hip flexors are getting fatigued to hell two days earlier. Next up was rows. The weight I used last time for the top set was pretty much supposed to be what I used today. Adding a plate doesn’t seem to work as the bags get bigger. For the warm-ups, I did use a 25lbs dumbbell on the 100lbs sandbag and that seemed to work by sinking in so maybe that is an option to try? I had no idea what I’d get with the 225lbs sandbag this time. I got set and went to work. It was feeling easier than last time. Which is good. I was really struggling once I switched from the finger grip to the wrist grip. Got six more reps this time. I guess this is technically a 25lbs PR since I did this many reps with the 200lbs a month ago. If I can get like this with even heavier bags, I’ll never have trouble with a sandbag again. Speaking of sandbags, loading was next. Now I had this crazy idea to do a big series of all the sandbags from 150lbs – 225lbs (6 bags total) in a set. I talked myself out of it as the plan had been to just do an easy single with 150lbs and then 1-3 with 200lbs. It didn’t seem like much and that is the point. I have been talking about lack of sleep and feeling tired and this was more to get some more weight on the load as more loads for next time. This is of course the movement I’m most leery about. I had the injury relapse on this 14 months ago so trying to keep that in mind and yet out of my head. These weights are so light that it is really difficult to take that time as I kind of “jump under” them on the pick to lap the sandbags. Utter distain for the 150lbs bag. 200lbs was a bit more. Felt a “crick crack” in my lower back doing that first extension. No immediate pain or anything but I knew I couldn’t be so careless. I must have not been bracing right? But again, could just be stuff shifting. I had been sore after stone of steel loading and sandbag loading the week before. As long as it isn’t something rehabilitating and I can keep recovering, then it is all good. No real issues with the other two reps. Not sure if my triple extension was as good this time around. My knees weren’t killing me so either getting used to it or I didn’t do it as well. Conditioning to finish up the session. The long tunnel was again in use and it just seemed to work out pretty good last time doing the dual prowlers so did dual sleds this time to get 100’ total. Added 30lbs (didn’t mean to add that much) and did my sets. Much easier than the pushes. There is a bit of gap in that I have to move a bit without resistance to get to the next sled. But good sweat going here. After putting everything away, did a 50 rep set of no weight reverse hypers, 90/90 breathing for the intraabdominals and bar hangs. Going to have to keep an eye on the left side to make sure that stuff is staying good. Stretching and recovery work when I got home. Early dinner (kind of) as I had to fast for blood work.
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